WOD

Halloween Throwback WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Banded Hip Extension Burpees Efficiency  WOD:Every Minute on the Minute x 8 Minutes of:7 Burpees3 Shuttle Runs... Read More

WORKOUT OF THE DAY Warm Up:Row 100m – 10 Plank UpsRow 100m – 20 Banded GMsRow 100m – 10 KB Swings Skill:Low Back SmashDumbbell Snatch... Read More

  WORKOUT OF THE DAY Warm Up:Jog 400m2x10 Sit Ups10 Hip Extensions15 Banded Shrugs10 Pause Squats7 Box Jumps Skill:Cleans WOD:1-1-1-1-1Power CleanHang Squat CleanFront Squat Skill/Mobility:Drop... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Pistols  HSPU Warm Up WOD:“Mary”As Many Rounds as Possible in 20 Minutes of:5 Handstand Push Ups10 Pistols15... Read More

WORKOUT OF THE DAY Warm Up:Dynamic Mobility 10 Air Squats10 Kipping Swings Skill:Overhead Squat Therapy WOD:21-15-9 Reps for time of:Overhead SquatsToes to Bar Skill/Mobility:Banded Overhead DistractionSeal... Read More

WORKOUT OF THE DAY Warm Up: Skill: WOD: WE WISH YOU THE VERY BEST IN THIS NEW YEAR, AND LOOK FORWARD TO SEEING YOU AGAIN... Read More

Join us at 9am or 10:30am WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Movement Warm Up WOD:Today we celebrate Kelly Brown, mother, wife, mentor,... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Movement Review WOD:“12 Days of Christmas”1 Rope Climb2 Deadlifts3 Toes to Bar4 Double Kettle Bell Thrusters5 Handstand... Read More

Happy Birthday Gabe L and Meredith!WORKOUT OF THE DAY Warm Up:Dynamic Mobility  Skill:Muscle Up ProgressionWarm Up OHS Weight WOD:9-7-5 Reps for time of:Muscle UpsOverhead Squats... Read More

WORKOUT OF THE DAY Warm Up:AMRAP in  7 min8 Sit Ups8 Squats10 Banded GMs8 Eye Level KB Swings4 Sandbag DLs Skill:Anterior Compartment SmashSandbag Carry and... Read More