WOD

WORKOUT OF THE DAY Warm Up: CrossFit Warm Up Skill: Medicine Ball Cleans WOD:21-15-9 Reps for time of:Kettle Bell SwingToes To BarMed Ball Clean Skill/Mobility:RDLs... Read More

WORKOUT OF THE DAY Warm Up: Dynamic MobilityRunning Warm Up Skill: Banded Hip Extension WOD: “Death By”15 Yd Shuttle Run Skill/Mobility: 3x –  :20 Hollow... Read More

WORKOUT OF THE DAY Warm Up: CrossFit Warm Up Skill: Banded Overhead Distraction Pull Ups and Toes to Bar WOD: Partner WOD:Leap Frog StyleAs Many Reps... Read More

WORKOUT OF THE DAY Warm Up: 2 x Row 100 m10 Hip Extensions 6 Stink Bug Push Ups10 Clean Grip BB Shrugs10 Snatch Grip OH Shrugs Skill:Movement... Read More

WORKOUT OF THE DAY Warm Up:Jog 200m 2 x10 Sit Ups15 Banded GMs10 Hip Circle Steps l/r30 Single Unders Skill:Low Back SmashWarm Up Deadlifts WOD:... Read More

WORKOUT OF THE DAY Warm Up: Joint Prep Skill:Thrusters and Cycling Them WOD: “Death By”-Thrusters and Sit Ups Skill/Mobility: Weakness Work  

WORKOUT OF THE DAY Warm Up: CrossFit Warm Up Skill:Anterior Compartment Smash Movement Review WOD: 2 Rounds for Time:50 Kettle Bell Swings25 Burpees Skill/Mobility: EMOM for... Read More

WORKOUT OF THE DAY Warm Up: 2x Through Row 100m10 Squats8 Push Ups8 Kipping Swings6 Box Jumps Skill: OHS Therapy 3-5 MinBar MU Progression WOD: As... Read More

Join us for a clinic all about the shoulder at 10am WORKOUT OF THE DAY Warm Up:Rolling x4 Skill:Burgener WOD:15-12-9-6-3 Reps for time ofHang Squat... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up15 Squats 10 Kipping Swings Skill:Pull Up to MU Progression Thrusters WOD:Open 25.2 21 Pull Ups42 Double Unders21... Read More