WOD / UPDATES

We are now open for LIVE CLASSES for current members.  You are required to RSVP to reserve your spot.

CrossFit Workout – Friday 01/06/2017

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Strength: Push press 5-5-5-5-5 find 5RM WOD/Conditioning: For time Toes 2 bar 10-10-10-10-10-10 Burpee broad jump 10-10-10-10-10-10 Wall ball situp 10-12-14-16-18-20 AfterWOD: 40 reps for time of two, see board

CrossFit Workout – Thursday 01/05/2017

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Strength or Skill: 4 rounds, rest as needed 3-2-1 reps of back squat box jump For strength: Target 80+% of 1RM in 4th round For skill: Work up to medium weight practicing impeccable form WOD/Conditioning: 5 rounds, for completion 15 goblet squat 55/40 1 minute double unders Record total # of double unders for entire…

CrossFit Workout – Monday 01/02/2017

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2017 is the Year of the Squat 1 – 500 meter row sprint, max effort 2 – AMRAP in 15 minutes plus finish round of 30 KB swing 55/40 10 Strict pushup 15 Jacknife situp 20 Mountain jack Warmup: Squat Therapy, frog stretch  
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