WOD

WORKOUT OF THE DAY Warm Up: CrossFit Warm Up Skill:Banded Overhead DistractionWOD: Every Minute on the Minute for 7: 5 Cal Ski5 Kettle Bell Swings... Read More

On WORKOUT OF THE DAY Warm Up: Running Warm Up Skill:Movement Warm Up and ScalingWOD: “Murph”Run a Mile100 Pull Ups200 Push Ups300 SquatsRun a Mile... Read More

Reminder: Monday is Memorial Day and there are only classes at 9 and 10:30am. No youth classes that day.  WORKOUT OF THE DAY Warm Up:... Read More

WORKOUT OF THE DAY Warm Up: Running Warm Up Skill:Clean and Jerk WOD: 3 Rounds for Time:400m Run10 Clean and Jerk Skill/Mobility:Trap SmashSLIPS

WORKOUT OF THE DAY Warm Up: CrossFit Warm Up, 8 Reps Eachbetween each movement row 75m Skill:Toes to BarOverhead Lunge WOD: 12-10-8-6-4-2 Reps for time... Read More

WORKOUT OF THE DAY Warm Up: Jog 400m15 V- Ups15 Jumping Squats20 Banded GMs10 Hanging Shrugs 25’ Duck Walk25’ Broad Jump Skill:WOD:Mobility DayFirst RibSink StretchLat Roll... Read More

  WORKOUT OF THE DAY Warm Up: CrossFit Warm Up1 Min Jump Rope Skill:Banded Overhead DistractionSumo Deadlift High PullWOD: For Time:30 Reps of EachDouble UndersSumo... Read More

WORKOUT OF THE DAY Warm Up: Joint PrepHip Mobility  Skill:Overhead WOD:AMRAP in 5 Min135’ Sled Push7 Overhead Squats Rest 2:00 and go again Skill/Mobility: EMOM for... Read More

  WORKOUT OF THE DAY Warm Up: Medicine Ball Warm Up Skill:Movement Review WOD: Partner WOD:You go/ I go5 Rounds (Each)15 Kettle Bell Swings10 Burpees... Read More

WORKOUT OF THE DAY Warm Up: Joint Prep Skill:Push Press WOD:Every Minute on The Minute x 121: 15 Box Jumps2: 15 Push Press3: 10-12 Cal... Read More