WOD

WORKOUT OF THE DAY Warm Up:AMRAP in 7 Min10 Sit Ups8 Hand Release Push Ups10 Squats8 Hanging Shoulder Shrugs8 Dynamic Step Ups1 Shuttle Run Skill:... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Paleo Chair 2 MinPull Up Progression WOD:21-15-9 Reps For Time of:Pull UpsWall Ball Skill/Mobility:5 Minutes of Clean... Read More

WORKOUT OF THE DAY Warm Up Running Warm Up Skill:Wall SquatSquat Clean Progression WOD:7 Rounds for time of:1 Squat Clean Run 200 M Skill/Mobility:2-3 Min Cool... Read More

WORKOUT OF THE DAY Warm Up One Partner Rows /One Works, 30 SecSit upsBanded ShrugsKipping SwingsDB Deadlift Skill:Anterior Compartment Smash DB Snatch WOD:Every 2 Minutes x... Read More

WORKOUT OF THE DAY Warm Up CrossFit Warm Up Skill:Squat Therapy WOD:In Teams of 4, for Time:400 Air Squats300 Kettle Bell Swings200 Cal Ski100 Burpees... Read More

WORKOUT OF THE DAY Warm Up Joint Prep Skill:Warm Up/Scaling HSPU and T2BClean and Jerk Warm Up WOD:In 10 Minutes:1 Rep Max Clean and JerkThen:... Read More

WORKOUT OF THE DAY Warm Up 2x Through10 Sit Ups15 Hip Circle Steps Left/Right10 Kipping Swings Skill:Bar/Ring MU Progression WOD:For Time12-9-6 Muscle Ups15-10-5 Deadlifts Skill/Mobility:Weakness Work

WORKOUT OF THE DAY Warm Up Row 100 m x 3Between Rows- (1) 12 Sit Ups, (2) 12 Squats, (3) 12 Hanging Shrugs1 Min Standing... Read More

WORKOUT OF THE DAY Warm Up CrossFit Warm Up1 Min Jump Rope Skill:Push Press SBOS Warm Up WOD:As Many Rounds as Possible in 18 Minutes of:30... Read More

Congratulations to Arthur and Haydn Cofano, and mom Susan!  We are so happy for you all and wish you the very best! WORKOUT OF THE... Read More