WOD

WORKOUT OF THE DAY Warm Up Dynamic MobilityJog 200m Skill:Hip MobilitySquat Cleans WOD:“Death By”:Squat Cleans Skill/Mobility:Double Under Ladder 5-10-15-20-25-30-35-30-25-20-15-10-5BB Quad Rollout

WORKOUT OF THE DAY Warm Up 2x Through10 Squats15 Banded Tricep Press Downs10 Alternating DB DL10 Ring Support Hold100m Row Skill:Dumbbell Snatch WOD:As Many Rounds... Read More

  WORKOUT OF THE DAY Warm Up CrossFit Warm Up Skill:Burgener WOD:Every Minute on the Minute x 12 Minutes:Odd: 10 Handstand Push UpsEven: 7 Power... Read More

WORKOUT OF THE DAY Warm Up Jump Rope Warm Up Skill:SDLHPPush Jerk WOD:3 Rounds for time of:30 Double Unders15 Sumo Deadlift High Pulls15 Push Jerks... Read More

WORKOUT OF THE DAY Warm Up Partner Warm UpEach Person Will Row  30 Sec While the Other-Holds PlankPause SquatsJumping JacksMountain Climbers Skill:Rowing Technique   WOD:As Many... Read More

WORKOUT OF THE DAY Warm Up CrossFit Warm Up2 Shuttle Runs Skill:Banded Overhead Distraction Chest to Bar Progression WOD:For Time:Run 400 M3 Rope ClimbsRun 200 M... Read More

WORKOUT OF THE DAY Warm Up AMRAP in 6 Min, 8 Reps-V-Ups, Push Ups, Kipping Swings, Banded GMs, Low Box Jumps Skill:Push Press WOD:3-6-9-12-15 Reps for... Read More

WORKOUT OF THE DAY Warm Up Joint Prep 2 x8 Squats8 Low Box Jumps Skill:Hip MobilitySquat Clean Progression WOD: Squat CleanHang Squat CleanFront Squat1-1-1-1-1 Skill/Mobility:Quad Smash

CLEANING DAY: TODAY!!…WE’D LOVE TO HAVE YOUR HELP TO MAKE THE GYM CLEAN AND SHINY! STAY AFTER THE 9AM IF YOU CAN HELP OUT😉 WORKOUT... Read More

CLEANING DAY: SATURDAY OCTOBER 5TH AT 10AM…WE’D LOVE TO HAVE YOUR HELP TO MAKE THE GYM CLEAN AND SHINY! WORKOUT OF THE DAY Warm Up... Read More