WOD

WORKOUT OF THE DAY          

Please join us in honoring Kelly’s courageous spiritClasses at 9am and 10:30am WORKOUT OF THE DAY Warm Up:Joint Prep20 Hip Circle Steps10 Pause Squats8 High... Read More

WORKOUT OF THE DAY          

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill: Movement Review WOD:“12 Days of Christmas”1 Deadlift2 Bar Facing Burpees3 Cal Ski4 Thrusters5 Toes to Rings... Read More

  WORKOUT OF THE DAY Warm Up:Running Warm Up Skill: 10 Clean Pulls 75/55, 6 Clean High Pulls , 6 Clean Lands Warm up weights WOD:As... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Burgener Warm UpMuscle Up Drills WOD:“Amanda”9-7-5 Reps for time of:Ring Muscle UpsSquat Snatch Skill/Mobility:Weakness Work      ... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Thrusters WOD: 6 Rounds for time of:10 Pull Ups15 Thrusters20 Double Unders Skill/Mobility:      

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Push Press WOD:3-6-9-12-15-18 Reps for time of:DeadliftsPush Press Skill/Mobility:Weakness Work      

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Burgener Warm Up 4-5 Snatch/OHS BB, 3 Rope Footwork Drills3-4 Snatch/ OHS 95/65, 1 ½ Rope Climb2-3 Snatch/OHS 115/851-2... Read More

  WORKOUT OF THE DAY Warm Up:10 Sit Ups—- Bear Crawl8 Stinkbug Push Ups—- Spider Man Crawl20 Tricep Pull Downs—- Crab Walk10 PVC Pass Throughs—-... Read More