Skip to main content


By 05/03/2010No Comments

Congratulations to Mickey S and Andy M who competed in the Tri Miami this weekend.  Mickey took 2nd place in his age group in the Olympic.   Andy took 6th place in the Sprint.   Great work done by our CrossFit Athletes.  Who says heavy strength training along with CrossFit doesnt help endurance athletes.


Warm Up

Line Stretching & Mobility

Workout of the Day (WOD)

As Many Rounds in 20 Mins of:


5 Pull Ups

10 Push Ups

15 Air Squats

Skill Work

Squat Clean every minute on the minute for 10 minutes

70 % Max Effort for Technique not Ego


Here are some of our new friends from California Strength.  Even the big boys miss a lift once in awhile.