WOD

  WORKOUT OF THE DAY Warm Up: Joint Prep Routine 10 DB Shrugs 10 DB Hang Cleans 10 DB Push Press 1 min of Plank... Read More

  WORKOUT OF THE DAY   Warm Up: Ski or Row 500 M 15 Sit Ups 12 Hip Circle Squats 9 Pull Ups 6 Dips... Read More

  WORKOUT OF THE DAY Warm Up: Tabata Jump Rope Track Style Warm Up   Skill: Calf Stretch, 90 sec each Knee Gap Mob, 1... Read More

Due to the observation of Labor Day we will have holiday hours at 9 and 10 am.

  WORKOUT OF THE DAY Warm Up: CrossFit Warm Up Burgener Warm Up  Skill: Double Kettle Bell Cleans   WOD: 3 Rounds for time of:... Read More

  WORKOUT OF THE DAY Build a House!!!   We will be working at the Habitat for Humanity House build at 333 Park Ave. South... Read More

  WORKOUT OF THE DAY Warm Up: Joint Prep 10 Hip Extensions  10 Tuck Jumps 30sec Standing Shoulder Opener   Skill: Toes to Bar Target... Read More

  WORKOUT OF THE DAY Warm Up: Jog 200 m forward/backward  :45 each-  Plank Hold Banded Good Mornings Hip Circle Steps (f,b,r,l) Back Extensions  PVC... Read More

  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