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CrossFit Workout – Friday 02/24/2017

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Friday Surprise.  Recovery WOD, lots of grip and core work. Show up and see the movements.   Here’s a repeat of the CrossFit Games Open post from this past Monday: You might have heard about this thing called “The CrossFit Games”. Guess what time it is? It’s that time to show the world what you are…

CrossFit Workout – Thursday 02/23/2017

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Strength: Thruster 10-10-10-10, no racks Increase weight each round as long as you maintain full depth and good form. Perform two 10-rep warmup sets with an empty bar. Men’s opening work set at 65 or 75lbs and women’s at 45 or 55lbs. Use a fifth set if needed to find 10 rep max. The bar…

CrossFit Workout – Tuesday 02/21/2017

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Skill or strength:  Barbell thruster Workout:  Thruster/double under EMOM, for 14 minutes Alternating movements each minute, show up and see the numbers 6:30PM CrossFit LITE, available for all fitness levels. You can register for your first class free here on our website, First Trial Workout Free

CrossFit Workout – Monday 02/20/2017

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For time…. 800 Meter Row or Run 5 rounds of 5 DB Snatch R & L 35/25 10 Hand release pushup & 1/2 20 KB swing 55/40 30 bicycle crunch 18 minute time cap to get into round 5, finish the round you are in. ** Jacked 50/35 DBs Warmup: CrossFit Warmup, 10 reps each…

CrossFit Workout – Friday 02/17/2017

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‘No Clock” Week grinds to an end today. The clock will be back on Saturday bright and early. Task List WOD, aka Friday Fun Day Rope Climbs Tire Flips Atlas stones, to shoulder Loaded carries Ab Wheel Rollouts Partition any way, show up and see the numbers. We will have an alternate WOD for those…

CrossFit Workout – Thursday 02/16/2017

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“No Clock” Week continues Strength:  DB bench press 10-10-10-10, use close neutral grip Conditioning/Recovery WOD:  5 rounds, not for time of 5 kick to handstand (3-5 second hold each) 10 burpee broad jump, 4′ minimum 500 Meter row Warmup: 4 rounds, 10 reps each of shoulder rollout – pvc overhead squat – pvc strict pushup…

CrossFit Workout – Wednesday 02/15/2017

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Deadlift 2-2-2-2-2 Increase weight each set as long as form allows. Shoot for 90+% of 1rep max in 4th round. Perform a max effort 125M row sprint after each set. Rest as needed between sets. Skill: Muscle-up transitions 3×5 Muscle-up transitions Warmup & AfterWOD will be on the Whiteboard. ** We have an impromtu All…

CrossFit Workout – Tuesday 02/14/2017

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“No Clock” Week continues Skill or Strength: Snatch, either light to medium practice drills or heavy doubles. Details will be on the board. Workout: “Isabel”, not for time 30 reps – power snatch 135/95 The objective today is to increase the bar weight closer to the Rx’d weights with no concern for how long it…
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