WOD

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Overhead Squat Mob ( #2)Overhead Squat  WOD:Overhead Squats5-5-5-5-5 Skill/Mobility:Sots Press 5×5

WORKOUT OF THE DAY Warm Up:Run 100m Forward/Backward2x Through8 V-Ups8 Hip Pops 8 Kipping Swings8 PVC Push Press8 Jumping Lunges Each Skill:Push Jerk Progression WOD:4 Rounds... Read More

Quin-We have witnessed you (some of us for a very long time!) grow from a bustling toddler to a spunky middle-schooler, to the hardworking, wonderful... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:|BurgenerChest to Bar Movement Scaling WOD:Mobility DayFor Time3 Rope Climbs5 Sandbag Over Shoulders7 Muscle Ups9 Hang Squat Snatch11 Chest... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill: WOD:Mobility DayFirst RibBanded Elbow DistractionTrap SmashBanded BullyMonkey Bar of “DeathHip Band Distraction Hamstring Stretch Adductor SmashBone Saw... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Standing Shoulder OpenerL-Sit Pops + Hold 6 Pops/ 10 Sec hold x3Toes to Bar Progression  WOD:As Many... Read More

WORKOUT OF THE DAY Warm Up:AMRAP in 6 min8 Squats16 Banded Shrugs8 PVC Press12 KB Deadlifts8 Low Box Jumps Skill:Power clean and jerk progression WOD:“DT”5... Read More

WORKOUT OF THE DAY Warm Up:2x Back and Forth7 Sit Ups—- Bear Crawl7 Push Ups—- Inch Worm7 Seesaw Squats Each—- Duck Walk7 PVC Pass Throughs—-... Read More

There is still time to register for Saturday’s Snatch clinic.  Visit Jared Enderton for details and to register. WORKOUT OF THE DAY Warm Up:Med Ball Warm Up... Read More

There is still time to register for Saturday’s Snatch clinic.  Visit Jared Enderton for details and to register. WORKOUT OF THE DAY Warm Up:CrossFit Warm UpBurgener w/... Read More