11 08 14

CrossFit RTP just turned three!  Join us for our 3-year anniversary party today! Details here WOD 11 08 14 A. BTN SnGrip PP (3×8) Across B (P). Floating Power Snatch (5-5-4-4-3-3) Increasing Reps must be crisp and without pressouts.  Consider these

11 04 14

WOD 11 04 14 A. 12 Rds @ easy pace: (DB/KB is preferred over barbell) Run 100m* / Row 150m.  Keep this portion to about 1 minute total per round. Rds 1-4: 1 set of 6 Strict Press Rds 5-8: 1 set of 5

08 13 14

Dave AKA “Mad Dog” will be relocating to Atlanta and today is his last day at the box!  Please come by to say goodbye!   WOD 08 15 14 A. 3 Rds NFT: 7 KBS, 7 Squats/WB B. DL (5@68%,3@77%,ME@86%) C.