WOD / UPDATES

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

CrossFit Workout – Tuesday 04/11/2017

WOD
No Comments
Fast and Furious, 4 rounds for time of 12 power clean 135/95 12 calories on C2 rower Warmup: CrossFit Warmup, 12 reps x 2 rounds Mobility: Thoracic spine & scapular work Skill: Barbell cycling hang cleans

CrossFit Workout – Monday 04/10/2017

WOD
No Comments
AMRAP in 21 minutes of 21 – wall ball shot 15 – renegade row pushup 30/20 9 – squat clean 95/65 300 meter run Sneak Peek for the Week: Tuesday: Kinda Grace + row sprints, for about 10 minutes Wednesday: Fractured Angie Mile Thursday: Squat Cleans & strict press, for skill or strength Friday: Task…

CrossFit Workout – Friday 04/07/2017

WOD
No Comments
With an 18 minute time cap, perform 10 rounds for time of 5 horizontal ring row 10 ring pushup 15 KB swing 55/40 If you missed Thursday’s deficit deadlift workout you may choose that as your workout for Friday. 

CrossFit Workout – Thursday 04/06/2017

WOD
No Comments
Deficit deadlift (3 inch) 5×5 DB floor press 10-10-10-10-10 Double unders 25-25-25-25-25 or Singles 75-75-75-75-75 Perform 5 sets of 5 reps of deficit deadlifts at 50% of your 1 rep max deadlift weight.Stand on two 35lb bumper plates. Use two or three warmup sets to reach your workout weight prior to the 5×5. Perform increasing…

CrossFit Workout – Wednesday 04/05/2017

WOD
No Comments
4 rounds for time and reps of 3 minutes max reps of four separate ab movements with a 400 meter run or 500 meter row each round.  Show up and see the movements. *** Yes, we are aware of our website outage and loss of the past four weeks of WOD postings.  Our web hosting…
Menu