WOD

  WORKOUT OF THE DAY Warm Up: Samson Stretch 30 sec each Mixed Tabata (6 min total) of: Sit ups, Squats, and Burpees   WOD:... Read More

  WORKOUT OF THE DAY Warm Up: CrossFit Warm Up  Burgener Warm Up    Skill: Dumbbell Snatch   WOD: For Time: 80 Alternating Dumbbell Snatch... Read More

  WORKOUT OF THE DAY Warm Up: Row 250m 2x Thru, 8 Reps each: Plank ups  Jumping Squats PVC Pass Throughs  BB Push Press  ... Read More

  WORKOUT OF THE DAY Warm Up: Partner 1 – Banded Front Rack Mobility (90 sec each) Partner 2 – 15 Sit Ups, 50’ Lunge... Read More

  WORKOUT OF THE DAY Warm Up: Joint Prep Routine Short Running Warm Up   Skill: Sandbag over shoulder skills, then: 5 Burpees, 5 Push... Read More

  WORKOUT OF THE DAY Warm Up: CrossFit Warm Up   Skill: MU Drills and scaling    WOD: As Many Rounds as Possible in 20... Read More

  WORKOUT OF THE DAY Warm Up: Ski 2 min 8 V-Ups 10 DB Shrugs 12 Banded Knee Squats 10 Kipping Swings 8 Dips  ... Read More

  WORKOUT OF THE DAY Warm Up: 45 sec of Single Unders 15 Banded Good Mornings 10 Sit Ups 15 Hip Extensions 10 Pullups 15... Read More

  WORKOUT OF THE DAY Warm Up: Run 400 M 6 min AMRAP (8 reps each) Hip Circle Steps(all 4 directions) Banded Pull Downs Air... Read More

  No 9am class today – We are participating in Youth Appreciation Day! Get outside and have some fun in this beautiful place we live. We’ll... Read More