by Justin Quandt | Apr 30, 2014 | WoD
STRENGTH: OTM14 odd: 2 push jerk + 1 split jerk even: 3-5 strict pull-up MetCon: 5 Rounds – 2:00 CLOCK 5L+5R Turkish Sit-up AMRAP Kcal RowErg REST 2:00 by Justin Quandt | Apr 29, 2014 | WoD
Skill Development: SandBag Clean Yolk Walk Farmers Handles MetCon: Team-of-4 AMRAP24 (12x 2:00 clocks) 10m Farmer Handles, M:#45’s / W:#25’s 10m Yolk Walk, M:#25’s / W: x *while 1 athlete completes a 200m sandbag run the remaining 3 teammates... by Justin Quandt | Apr 28, 2014 | WoD
STRENGTH: Deadlift 4 sets x 10 reps (1 set every 3:00) ScapWork: x5-8 reps at 2 positions (shoulders–ankles) Y T M Windows Press x30 angels MetCon: AMRAP8 3 wall walk (w/push-up) 6 box jump, 30″/24″ ... 
by Justin Quandt | Apr 28, 2014 | slider
Our Union Station CrossFit location is now open! by Justin Quandt | Apr 27, 2014 | WoD
COMPLEX: Single Arm KettleBell Complex EOM – 6 rounds, alternating L and R on the 2:00 complete all reps to one side within 2:00 clock and then rest. Switch sides for next 2:00 clock. 5 swing 5 snatch 5 push press 5 overhead lunge (forward + reverse) ...
