WOD

  WORKOUT OF THE DAY Warm Up: 10 Sit Ups—- Walking Samson Stretch10 Hand Release Push Ups— Spider Man Stretch10 Kipping Swings—- Hurdle Over/Under5 Burpees—-... Read More

Starting Push Ups Early WORKOUT OF THE DAY Warm Up: Row 100m- 10 V-UpsRow 100m – 10 SquatsRow 100m – 20 Banded ShrugsRow 100m  –... Read More

Starting Push Ups Early WORKOUT OF THE DAY Warm Up: Jog 400m2x8 Squats8 Hip Extensions12 Eye Level KB Swings8 Box Step Ups Skill:Burgener Warm Up... Read More

WORKOUT OF THE DAY Warm Up: Joint Prep Skill:BB / Foam Roller Thoracic MobOHS Warm Up WOD: Overhead Squats15-15-15 Skill/Mobility: Drop to 50% and perform... Read More

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