WOD

WORKOUT OF THE DAY Warm Up Running Warm Up Skill:Banded Hamstring FlossCalf Stretch WOD:For Time:Run 800Row 500Ski 200100 Double Unders Skill/Mobility: Weakness Work   

WORKOUT OF THE DAY Warm Up CrossFit Warm Up Skill:DB Squat Snatch WOD:As Many Rounds as Possible in 10 Minutes12 Dumbbell Squat Snatch (Right Arm)12... Read More

WORKOUT OF THE DAY Warm Up Dynamic Mobility Set Skill:Power Clean5 GHD “pops”, 5 Cleans 95/65, 5 Kipping Swings3 Partial Range GHD Sit Ups, 4... Read More

Coaches wear many hats… and happy belated birthday Brien! WORKOUT OF THE DAY Warm Up Jog 200m Total, 100 Forward/Backward15 Sit Ups15 Push Ups15 Hip... Read More

  WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Movement Review WOD:For Time:5 Muscle Ups10 Yard Handstand Walk15 Overhead Squats20 Sit Ups25 Hang Power Cleans20... Read More

WORKOUT OF THE DAY Warm Up Jump Rope Warm Up Skill:Dumbbell Snatch WOD:Death By:Odd: Double Unders x 3Even: Dumbbell Snatches Skill/Mobility:Cool Down Walk/Jog 2-3 MinCalf... Read More

WORKOUT OF THE DAY Warm UpJoint Prep Skill:Squat TherapyWall Ball WOD:For Time:30-20-10 Box JumpsWall Ball Toes to Bar Skill/Mobility:Renegade Rows x 3 x 6 Each2x Max Static... Read More

WORKOUT OF THE DAY Warm UpCrossFit Warm Up15 Banded Shrugs10 Low Box Jumps Skill:Burgener WOD:Power Snatch3 x 2 @ 75%3 x 2 @ 80%3 x... Read More

WORKOUT OF THE DAY Warm UpJog 400m12 Sit Ups12 Stink Bug Push Ups10 Squats20 Banded GMs5 Handstand Kick Ups Skill:Partner Shoulder OpenerWrist MobHSPU Warm Up... Read More

Congratulations on the birth of Emery James Mathias! WORKOUT OF THE DAY Warm UpRow 100 m- 11 V UpsRow 100m – 11 Kipping SwingsRow 100m... Read More