Athlete Spotlight – Ronda Wright

Age – 33 Hometown – Augusta, GA How long have you been CrossFitting? – 2 months Former / current other athletic endeavors? – I played fast-pitch softball, basketball, and ran track  throughout high school. In college I played club basketball and was a football manager for the Georgia Tech Yellow Jackets for 4 years. It was an awesome experience… I got to travel to so[…]

WOD 7/25/2014

Strength Back Squat -3×10 across (use 2-3 sets to warm up to approx. 90% and then carry that through for your 3×10) Conditioning AMRAP7 Ascending Ladder 20 Double Unders, 1 Power Snatch (115#/80#) 20 Double Unders, 2 Power Snatches 20 Double Unders, 3 Power Snatches Etc…

Athlete Spotlight – Derek Bansley

Hometown – Grew up on the southside of Chicago, but I currently reside in Geneva How long have you been CrossFitting? – Since the Beginning of May, 2014 Former / current other athletic endeavors? – I played baseball through my 1st  year of college, but a shoulder/elbow injury ended my baseball playing days. I play[…]

WOD 7/22/2014

Strength EMOM15 – Snatch Minute 1: 30# under PR Minute 2: 25# under PR Minute 3: 20# under PR Minute 4: 15# under PR Minute 5: 10# under PR If you do not have an established PR you have the option of using approximately 70% effort all the way through OR take the 15 minutes[…]