WOD

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

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Hang Power Clean and Push Jerk WOD:4 Rounds for time of:Row 250 M5 Deadlift4 Hang Power Clean3 Push Jerk... Read More

WORKOUT OF THE DAY Warm Up:Run 400m10 2sec down pushups12 VUps15 PVC Press15 Jumping Squats Skill:Push Press WOD:Death By:Push PressBurpees Skill/Mobility: Weakness Work    

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Hanging Shrugs x12, Hip Hurdles x 16Toes to Bar WOD:Every 2 Minutes x 5 RoundsRun 100 mMax... Read More

WORKOUT OF THE DAY Warm Up:10 Squats —— Lunge Walk10 Push Ups—— Bear Crawl20 Lateral Hops—— Crab Walk10 PVC Push Press—- Broad Jump Skill: Wrist... Read More

  WORKOUT OF THE DAY Warm Up: Running Warm Up Skill: Burgener Warm Up WOD:Run 1 MileRest until everyone is back plus 5 minutesThenEvery Minute... Read More