WOD

WORKOUT OF THE DAY Warm Up:2 RoundsRow 200m30 sec Plank15 Banded GMs10 Kipping Swings Skill:  Muscle Up Skill WOD: As Many Rounds as Possible in... Read More

WORKOUT OF THE DAY Warm Up:CrossFit  Warm Up Skill:Overhead SquatsWOD:”Death By”Box JumpsOverhead Squats Skill/Mobility:      

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Devil PressWOD:For Time:Run 800 m90 Double Unders15 Devil PressRun 400 m60 Double Unders10 Devil PressRun 200 m30... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Hip MobFront Squats WOD:TabataSkiPush UpsFront SquatsSit Ups Skill/Mobility:SLIPS      

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:First RibPower Cleans WOD:15-10-5 Reps for time of:Power Cleans Pull Ups Skill/Mobility:Weakness Work      

WORKOUT OF THE DAY Warm Up:Rolling x4 Skill:Banded OH DistractionThrusters and Toes to Bar WOD: As Many Rounds as Possible in 5 Minutes of:8 Thrusters8... Read More

  WORKOUT OF THE DAY Warm Up:Plate Footwork Drills Plate Drills Skill:Burgener Warm Up WOD:Every Minute on the Minute x 10 Minutes2 Squat Snatch3 Burpees Skill/Mobility:GHD... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Movement Review WOD:Complete for time:30 Toes to Bar20 Thrusters10 Burpee Box Jump Overs20 Muscle Ups30 Dumbbell Snatch... Read More

  WORKOUT OF THE DAY Warm Up: Skill: WOD:No class today but join us after the tree lighting at the gym at 6pm Skill/Mobility:  ... Read More

WORKOUT OF THE DAY Warm Up:Coffee Skill:Head to the Turkey Trot WOD:Run/walk the Turkey Trot Skill/Mobility:Thanksgiving with Family and Friends