Storm King – Open Gym Hero WOD Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here

04/25/2017 Week Five Gen Cycle

Storm King – Olympic Lifting Warm-up Warm-Up Oly One (No Measure) 3 Rounds: 15 Calorie Row 10 Dive-bomber Pushups 5 Strict Pull-Ups Into… 3 Rounds: 10 Pausing PVC Overhead Squats Barbell Warmup (Empty Barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Overhead Squats 5 Stiff-Legged Deadlifts 5 Front Squats Read more about 04/25/2017 Week Five Gen Cycle[…]

04/21/2017 Bring A Friend Friday

Storm King – CrossFit Warm-up Matt Chan WU (No Measure) 25 Clapping Jumping Jacks 15 Arm Forward Jumping Jacks 10 Speed Skater Arm Swings 10 Side-2-Side Lateral Lunge 5 Per Leg Front Lunge Open Hip Torso Twist 5-4-3-2-1 Leg Spread Hamstring Descending Push Up Ladder 10 Shoulder Circles 10 Shoulder Twist Metcon Metcon (Time) Partner Read more about 04/21/2017 Bring A Friend Friday[…]