WOD

WORKOUT OF THE DAY Warm Up: CrossFit Warm Up Skill:Squat Cleans WOD: 4-3-2-1 Reps for time of:Rope ClimbSquat Clean + Front Squat   Skill/Mobility:Banded Hip... Read More

WORKOUT OF THE DAY Warm Up: 10 VUps—- Lunge Walk10 Push Ups— Bear Crawl10 Kipping Swings—— Crab Walk 40 Single Unders—- Roving Plank Skill:Shoulder to Overhead... Read More

  WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Push Press WOD:EMOM x 251: 5-7 Cal Row2: 1 Rope Climb3: 10 Push Press4: 10-15 Kettle... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Power Cleans WOD:10 Rounds for time:1 Power Clean3 Muscle Ups5 Cal Ski Skill/Mobility: Low Back SmashBanded Elbow Distraction... Read More

WORKOUT OF THE DAY Warm Up: 2 Rounds Ski 100m 8 Plank Ups10 Banded GMs8 Pause Squats10 Hanging Shrugs1 Shuttle Run Skill: WOD:Mobility DayFirst RibWrist Mobility/Forearm SmashAnterior ... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Squat TherapyGHD Sit Ups WOD:For Time:75 Squats50 GHD Sit Ups25 Burpees  Skill/Mobility: Weakness Work    

  WORKOUT OF THE DAY Warm Up:AMRAP in 7 Min, 8 RepsSit Ups, Hip Extensions, Kipping Swings, KB Deadlift, KB Eye Level Swing Skill:Sumo Deadlift... Read More

A huge thank you to Grace Community Church for their clean up of our unfortunate graffiti! Looks great!  WORKOUT OF THE DAY Warm Up:Running Warm... Read More

WORKOUT OF THE DAY Warm Up:Med Ball Warm Up Skill:Power Snatch WOD: 21-15-9Power SnatchDips Skill/Mobility:      

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Kneeling Forearm StretchRope Climbs WOD:AMRAP in 4 Min, Rest 90 Sec, Go Again x310 Pull Ups10 Lunges1... Read More