WOD / UPDATES

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

CrossFit Workout – Monday 01/16/2017

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1 – 500 meter row sprint, max effort, for time 2 – 4 rounds, for time, of 3 chest to bar weighted pull-up 6 chest to deck strict pushup w/plank jack 9 deadlift 135/95 12 weighted situp 3x then 300 meter row AfterWOD: 100 air squats, for time Sneak Peek for the Week: Tuesday: Power…

CrossFit Workout – Saturday 01/14/2017

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Partner Sandbag WOD 4 rounds each for time of, 5-4-3-2-1 reps of sandbag squat clean 62lb-M/25lb-W sandbag shoulder to shoulder & back sandbag squat thrust While your partner rows for max calories Team score is total time less 1 second for each calorie rowed. Ex., 300 calories overall total for 4 rounds, team total, reduce…

CrossFit Workout – Friday 01/13/2017

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Make up, D’over day or Open Gym You can choose to make up or redo any workout form the past week, or use today as Open Gym to work on skills and weaknesses. *** Don’t forget tomorrow, Saturday January 14, 2017, is our Annual Holiday and Member Appreciation Party from 2:00pm-5:00pm at Bay Lanes. All…

CrossFit Workout – Monday 01/09/2017

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1 – 500 meter row sprint, max effort, for meters 2 – 5 rounds for time of 15 KB swing, American 55/40 10 Bent over row 5R+5L 10 KB goblet squat and 1/2 15 cals on C2 rower AfterWOD: Frog stretch/hip opener

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
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