increase the weight – Fri 10.07.16

 In W.O.D.

Strength:  On the minute for 12:00:
– 2 Hang Power Snatch

*Increase weight every 3 minutes.

Conditioning:  As many rounds as possible in 8:00:
– 10 Alternating One Arm KB Snatches (pick weight)
– 5 Burpees

Rest three minutes, then:

– Run 200m with a weighted for time (use a DB, KB, med. ball, weight plate, anything)

*For the WOD, you must alternate each rep.  The hand off can happen at the bottom of the swing, or on the ground.


Our PT Fundamentals Program you work with your private coach and complete at least 5 one-on-one or two-on-one personal training sessions that will properly prepare you for the demands of CrossFit group classes. During this time, and even upon graduation, you and your coach will constantly monitor your fitness progress to help you achieve your goals!

This is available for current clients and new clients alike!

For more information, go HERE


It’s time to get serious. Taking a page from one of the best current WWE wrestlers, it’s time to Redesign, Rebuild, and Reclaim my fitness and health. I let too many excuses get in the way; job, kids, gym, etc. This episode of Built to Last Fitness Podcast we talk about if the Paleo diet fails and why it fails. It doesn’t just in case you were wondering, it’s individuals.  It’s time for Craig to Rebuild and he is going to let everyone in on the ride!

Subscribe to “Built to Last Fitness” on iTunes:
itunes.apple.com/us/podcast/built…d1035447305?mt=2

or Stitcher Smart Radio:
app.stitcher.com/browse/feed/73449/details

or Soundcloud:
soundcloud.com/the-compound-416492345

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