WOD

WORKOUT OF THE DAY: WARM UP: 200 m Jog 10 Ring Rows 10 Shoulder Circles 10 Banded Knee Squats 10 KB Swings 200 m Run... Read More

WORKOUT OF THE DAY: WARM UP: Row 500m CrossFit Warm Up SKILL: Buddy Carry WOD: Partner WOD (1 Partner works at a time) For Time:... Read More

WORKOUT OF THE DAY: WARM UP: AMRAP in 8 minutes- 7 V-ups 8 Hip Circle Squats 8 Kipping Swings 9 PVC Thrusters 9 Tuck Jumps... Read More

WORKOUT OF THE DAY: WARM UP: CrossFit Warm Up Partner Shoulder Stretch, 1 min SKILL: Front Squat Progression with PVC 3 Front Squats (95/65) 5... Read More

Happy 4th!  9am and 10am classes only today! Workout of The Day WARM UP: 20 Sit Ups 20 Hip Circle Steps Each (f,b,l,r) 20 Banded... Read More

WORKOUT OF THE DAY: WARM UP: Junkyard Dog Warm Up 3 Rounds, 30 Sec Each: Banded Tricep Pull Downs DB Shrugs SKILL: Clean Progression with... Read More

Workout of the Day: WARM UP: Running Warm Up Joint Prep SKILL: Couch Stretch (90 sec each) Runners Calf Stretch (60 sec each) WOD: Run:... Read More

Workout of the Day: WARM UP: 20’ Spiderman Stretch 40 sec Banded Overhead Distraction (each) 6 Super Slow Squats 8 PVC Pass Throughs 10 Push... Read More

Workout of the Day: WARM UP: Short Running Warm Up 30 Banded Good Mornings 15 Squats 10 Plank Ups 15 Lateral Hops 30 sec of... Read More

Workout of the Day: WARM UP: 10 Cal on SkiErg 10 Barbell Press 10 Ring Rows 10 GHD Sit Ups 10 Kipping Swings Burgener Warm... Read More