Tuesday the 23rd is the dunk final. This is the first time we tried going through the Holidays. I tried my best, stuck to my routine and will hopefully see a late christmas present of GAINZ. If not, good – will motivate me even more to get more disciplined. Remember , nutrition is the foundation […]

This daily wod was sponsored by Jim Roose, over at Garagegymbuilder.com – check out his site for awesome workouts and product reviews. Team WOD 1 . 20 . 18 Teams of 2 complete 100 Calorie Row 100 Dumb bell snatch 100 push ups 100 Wall Balls

  WOD 1 . 19 . 18   A. Work up to a heavy front squat double from rack , to preload your body for part B. (12 min ) B. MIke Tyson 5 x 2 min Rounds 3 Hang Clean 155/105 6 Shoulder to overhead 155 / 105 9 front squat 155 / 105

WOD 1 . 18 . 18 “Big Carl” 7 Rounds for time 7 Deadlifts 225 / 155 7 Chest to bar pull ups 7 Box Jumps 30 / 24

WOD 1 . 17 .  18 20 min AMRAP 400m run 10 HSPU ( scale with DB strict press ) 10 Ring dips ( scale with band ) 10 Push ups ( scale on knees )

Regular Hours! See you as early as 530AM CrossTown WOD 1 . 15 . 18   A. Work up to a heavy split jerk ( 12 min ) B. CrossFit Open 14.4 AMRAP 14 Row 60 calories 50 Toes to bar 40 Wall Balls 30 Power cleans 135 / 95 20 Ring Muscle ups (

We now have an in-house Chiropractic Doctor and Sports specific Physical therapist at CrossTown. My pleasure to introduce Kyle Knox to CrossTown. I have been getting treated by Kyle for a couple years now. He has a full practice in Westlake, but is setting up a satellite site at CrossTown in the back room –

” Rapid Fire ” 21 – 18 – 15 – 12 – 9 – 6 – 3 KBS 70 / 53 Burpee Box Jump Overs 24 / 20 CAP 17 min

WOD 1 . 10 . 18 A. Squat Snatch work up to heavy single EMOM 10 min x 1 Rep B. ” Shaken not Stirred ” AMRAP 12 1 Squat Snatch 155 / 105 3 Clean and Jerk 155 / 105 30 Double Unders