The Wolf’s Wrath

5-3-1-1-1-1 Push press Rest 2-3 min between sets 3 rounds for time: 10 strict HSPU 15 T2B 400m run A HUGE thank you to everyone who came out to the BBQ and Ball Games for Beth yesterday! We were so thrilled to see so many faces, new and old. Events like this show how incredibly […]


Spend 10-15 min going over clean and jerk technique work. Clean and Jerk Every 2 minutes for 16 minutes complete 2 reps. Start around 65% and increase across the 8 sets Amrap 7: 6 T2B 12 wall ball (20/14) 24 double unders video courtesy of Hook Grip


  A. Spend 5-10 minutes building to 65% Front squat 1RM Every 2 minutes for 16 minutes: Front squat x 3 @ 65% + B. For time: 9-15-21 Alt DB snatch (70/50) T2B   Speaking of Swordfish…Coach KV caught a swordfish while offshore fishing last week!

Devil Dog

For time: 100 double unders 15 squat cleans (165/115) 50 T2B 15 squat cleans 100 double unders Watch all the CrossFit Games South Regional Action at http://games.crossfit.com Beth’s Friday Heat Times are: Event 1: 2:50pm (Lane 8) Event 2: 6:00pm (Lane 1)