WOD

WORKOUT OF THE DAY Warm UpRow 200m20 Hip Circle Steps l/r15 Pause Squats10 Plank Ups90’ Light Sled Push Skill:Hip Mobility-10-  90/90s, Prone External Lift Offs,... Read More

WORKOUT OF THE DAY Warm UpJog 400 mAMRAP in 6 min, 8 Reps Push Up, Banded GMs, Squats, Eye Level KB Swings, Mountain Climbers (each) Skill:... Read More

Beloved members It is with profound sadness that we share the passing of Candace Smith. Candace was involved in a fatal car accident last Thursday,... Read More

  WORKOUT OF THE DAY Warm UpCrossFit Warm Up Skill:Banded Overhead DistractionWOD:5 Rounds for time of:15 Wall Ball15 Pull Ups Skill/Mobility:Abs- weighted leg raises x... Read More

WORKOUT OF THE DAY Warm UpCrab Soccer Skill:Overhead SquatsWOD:Partner Leap Frog Style As Many Rounds as Possible in 12 Minutes8 Box Jumps7 Toes to Bar8... Read More

WORKOUT OF THE DAY Warm UpRunning Warm Up Skill:Power SnatchWOD:For Time:Run 800 m30 Power SnatchRun 40020 Power SnatchRun 200 m10 Power Snatch Skill/Mobility:Weakness Work   

WORKOUT OF THE DAY Warm Up4x Row 30 Sec, After Each-1st- 10 Zombie PVC Squats2nd- 10 Push Ups3rd- 10 Eye Level KB Swings4th- 5 Burpees... Read More

WORKOUT OF THE DAY Warm UpSki 200 M10 V-Ups— Tiger Walk10 Diamond Push Ups— Bear Crawl10 Slow Shoulder Shrugs—- Crab Walk10 PVC Pass Throughs— Inch... Read More

WORKOUT OF THE DAY Warm UpCrossFit Warm Up Skill:Push Press Progression and Power Cleans WOD:As Many Rounds as Possible in 20 Minutes of:25 Double Unders20... Read More

Children learning by example! WORKOUT OF THE DAY Warm UpJog 200m 2x10 Sit Ups10 Push Ups10 Jumping Squats10 PVC Push Press Skill:Hip Mobility 5-6 minutes of... Read More