WOD

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:2 Footwork drills, 2 Sandbag DL, 5 Knee Raises, 8 Barbell OHS1 ½ Climb, 1 Light SBOS,... Read More

WORKOUT OF THE DAY Warm Up:Med Ball Warm Up Skill:Dark Horse Rowing: 5 Points WOD:As Many Rounds As Possible in 15 Minutes of:Row 50020 Burpees... Read More

WORKOUT OF THE DAY Warm Up:Jog Forward/Backward 400m2 x 8 Push Ups8 Squats10 Banded Shrugs10 BB Deadlifts6 Seated Box Jumps Skill:Power Cleans WOD:Power Cleans2-2-2-2-2Clean Pulls1-1-1-1-1 Skill/Mobility:Trap... Read More

WORKOUT OF THE DAY Warm Up:AMRAP in 7 Minutes-8 Sit Ups, Seesaw Squats, 8 Single Arm KB Deadlift (4 each), 8 KB Eye Level Swings,... Read More

Reminder that Saturday class will be at 8am. The memorial for Candace will be Saturday at 11am at Grace Community Church WORKOUT OF THE DAY... Read More

Reminder that Saturday class will be at 8am. The memorial for Candace will be Saturday at 11am at Grace Community Church WORKOUT OF THE DAY... Read More

WORKOUT OF THE DAY Warm Up:Jog 400m 10 GHD Sit Ups10 Hip Extensions 10 Walking Lunges8 Scap Push Ups10 Grasshoppers Skill: WOD:Mobility day-Shoulder Rotator Smash Banded Elbow ExtensionThoracic... Read More

WORKOUT OF THE DAY Warm Up:Joint PrepTabata Row, 4 rounds (2 min, increasing pace from 50-80%) Skill:Sprint Start Rower  WOD:10 Rounds for time of:Row 150... Read More

WORKOUT OF THE DAY Warm Up:2 x ThroughSki 30 Sec8 Plank Ups15 Banded GMs15 Banded Tricep Pull Downs10 Eye Level KB Swings Skill:Power Snatch WOD:18-15-12-9-6-3... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:OHS Mob (1 and 2)Overhead Squat WOD:As Many Rounds as Possible in 15 Minutes of:10 Pull Ups15... Read More