WOD

  WORKOUT OF THE DAY Warm UpCrossFit Warm Up  Skill:Burgener WOD:30 Pistols20 Pull Ups10 Power Snatch20 Dips30 DB Front Rack Lunges Skill/Mobility:  

  WORKOUT OF THE DAY Warm UpRow 100 m- 10 Sit upsRow 100m – 10 Pause SquatsRow 100m – 10 Hanging Shoulder Shrugs Row 100- 10... Read More

   WORKOUT OF THE DAY Warm UpCrossFit Warm Up-Every Other Round 8 Burpees Skill: WOD:Mobility Day:Neck Stretches (first 3) Rhomboid SmashSink StretchLat SmashKB Psoas SmashSide Hip... Read More

  WORKOUT OF THE DAY Warm UpAMRAP in 7 min:8 Lateral Lunges8 Hand Release Push Ups6 Jumping Squats6 BB Press8 Mountain Climbers6 Box Step Overs... Read More

  WORKOUT OF THE DAY Warm Up10 Squats— Cartwheel10 Push Ups— Inch Worm10 V-Ups— Crab Walk30 Single Unders— Toy Soldier Skill:Wrist Mobility Handstand Push Ups WOD:For... Read More

    WORKOUT OF THE DAY Warm UpJoint Prep25’Lunge Walk25’ Bear Crawl25’ High Knees25’ Butt Kickers Skill:First RibToes to Bar WOD:As Many Rounds as Possible in... Read More

Members- please remember that this coming Monday is Labor Day- 9 and 10am only, no youth classes. WORKOUT OF THE DAY Warm UpCrossFit Warm Up... Read More

WORKOUT OF THE DAY Warm UpJoint Prep Skill:Wrist MobHOW TO DO KIPPING HANDSTAND PUSH UPS! Quick TIPS to follow for learning the KIP! WOD:As Many... Read More

WORKOUT OF THE DAY Warm UpCrossFit Warm Up Skill:Toes to Bar WOD:15-12-9-6-3 Reps for time of:Sandbag SquatsCal SkiToes to Bar Skill/Mobility:Weakness Work 

WORKOUT OF THE DAY Warm UpAMRAP in 7 Min:8 Hip Circle Squats, 8 Plank Ups, 8 90/90 Switches, 8 Low Box Step Ups, 4 Burpee... Read More