WOD

WORKOUT OF THE DAY Warm Up:Dynamic Mobility 10 Air Squats10 Kipping Swings Skill:Overhead Squat Therapy WOD:21-15-9 Reps for time of:Overhead SquatsToes to Bar Skill/Mobility:Banded Overhead DistractionSeal... Read More

WORKOUT OF THE DAY Warm Up: Skill: WOD: WE WISH YOU THE VERY BEST IN THIS NEW YEAR, AND LOOK FORWARD TO SEEING YOU AGAIN... Read More

Join us at 9am or 10:30am WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Movement Warm Up WOD:Today we celebrate Kelly Brown, mother, wife, mentor,... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Movement Review WOD:“12 Days of Christmas”1 Rope Climb2 Deadlifts3 Toes to Bar4 Double Kettle Bell Thrusters5 Handstand... Read More

Happy Birthday Gabe L and Meredith!WORKOUT OF THE DAY Warm Up:Dynamic Mobility  Skill:Muscle Up ProgressionWarm Up OHS Weight WOD:9-7-5 Reps for time of:Muscle UpsOverhead Squats... Read More

WORKOUT OF THE DAY Warm Up:AMRAP in  7 min8 Sit Ups8 Squats10 Banded GMs8 Eye Level KB Swings4 Sandbag DLs Skill:Anterior Compartment SmashSandbag Carry and... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Banded Shoulder DistractionMovement Scaling WOD:“Angie”:For Time:100 Pull Ups100 Push Ups100 Sit Ups100 Squats Skill/Mobility:Mobilize  

WORKOUT OF THE DAY Warm Up:Joint Prep15 Banded Shoulder Shrugs15 Banded GMs10 Box Jumps Skill:Power Cleans WOD:“Death By”:Power Cleans Skill/Mobility:Trap SmashWeakness Work  

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Hip Mobility 2 Wall Ball WOD:8 Rounds for time of:Run 100 M10 Wall Ball Skill/Mobility:4 Min Cool Down... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Standing Shoulder OpenerOverhead Squat WOD:10-9-8-7-6-5-4-3-2-1 Reps For Time of:Overhead SquatsBox JumpsToes to Bar Skill/Mobility: