WOD

WORKOUT OF THE DAY   WOD:We are closed for the Thanksgiving holiday and hope you are able to enjoy time with friends and family. Please... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Sandbag over shoulder  WOD:As Many Rounds as Possible in 15 Minutes-5 Sandbag over shoulder5 yard sled push... Read More

WORKOUT OF THE DAY Warm Up:Partner Ski 1 Min vs Plank HoldDynamic Warm Up Skill:Front Rack StretchHSW Drills  WOD:For Time-Handstand Walk 45’25-20-15-10-5 Front Squats Skill/Mobility: Rhomboid... Read More

WORKOUT OF THE DAY Warm Up:Jog 200m15 Sit Ups15 Hip Extensions15 Hip Circle Steps Each15 Banded Pull Aparts15 Sling Shot Push Ups15 BB Shrugs Skill:Floor... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:The Pullover Warm up Movements WOD:Complete for Time-3 Rope Climbs30 Cal Row25 Deadlifts20 Toes to Bar2 Rope Climbs15... Read More

WORKOUT OF THE DAY Warm Up:Running Warm UpBurgener Warm Up Skill:Pistols WOD:AMRAP in 20 min-Run 400m5 Muscle Ups10 Pistols15 Power Snatch Skill/Mobility:Low Back Smash  ... Read More

WORKOUT OF THE DAY Warm Up:Partner Warm Up30 Jumping Jacks vs Plank Hold- x220 Mountain Climbers vs Bottom of Squat Hold- x2 10 Box Jumps vs... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep1 Min Jump RopeSkill:HSPU Progression WOD:10 Rounds for Time-5 HSPU10 KB Swings15 Double Unders Skill/Mobility:4-5 Min Cool Down JogCalf... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpSkill:Banded Hip ExtensionThrusters WOD:21-15-9ThrustersSit Ups Skill/Mobility:Spend 3 Minutes on DU Ladder, up by 5sWeakness Work      ... Read More

WORKOUT OF THE DAY Warm Up:AMRAP in 6 Min- 8 Sit Ups8 Squats8 Banded Shrugs8 PVC Press4 Burpees to TargetSkill:Front Rack Mobility Clean and Jerk WOD:EMOM for... Read More