Friday 6/2/17

  A) Back Squats    5 sets of 2 @ 80-85% rest 2:00 between sets https://www.youtube.com/watch?v=ultWZbUMPL8 B) Weighted Pull ups (pronated) 5-4-3-2-1 Add weight each set ending in a 1 rep max weighted pull up rest 90 sec between sets C) For time; 50 double unders / 100 single unders…

Thursday 6/1/17

Crossfit HQ with a shout out to The Crossfit Squad as a team to watch this watch this weekend at Atlantic regional, which takes place in ATL, GA this weekend. Please follow us on the leader board at games.crossfit.com. They will be airing our workouts between 9:00- 11:30 am Friday…

Tuesday 5/30/17

Thanks to everyone for a great showing for Our "Murph" donation WOD! We had over 70 individuals participate and 1000$ raised! Incredible group we have at The Crossfit Squad! A) 3 sets; 10 anti-roation press rest 1:00 8-10 ring rows (slow and controlled, planked mid line) rest 1:00 B) 3…

WOD – CrossFit – Wednesday – 05/24/17

A) 3 sets; Midline awakening 8 DL @ moderate weights, touch and go (60%)    rest 1:00 45-75 sec plank low (elbows)    rest 1:00 8 strict toes to bar/ or leg raises https://www.youtube.com/watch?v=i1cVDeEdpMY    rest 1:00 B) For time; 30-20-10 (15-10-5 each arm) DB Snatch alternating arms RX= 50/35…