Tuesday, October 14


Working on mobility is key to staying healthy and maintaing proper form.  Have you mobilized today?  Spending 10 mins on something can bring about big changes!




3 reps at 30%, 3 reps at 40%, 3 reps at 50%, 3 reps at 60%, 3 reps at 70%



3 Rounds for time of:

10 Ring dips

20 Pull-ups

10 Thrusters


L1- Choose weight, jumping ring dips or negatives, ring rows

L2- 95/65lbs

L3- 135/95lbs

Sunday, October 12


Our last WOD of the last CrossFit Team Series.  While we did not take the championship title (far from it!), we are better athletes for having competed and we are definitely looking forward to next year! – Team Gen-X-treme (masters team plus our Coach Ahmik)

Sunday’s WOD is at 1pm- Strongman