WOD

  WORKOUT OF THE DAY Warm UpCrossFit Warm Up Skill:6 DB Front Squat, 6 Push Ups,, 8 Kipping Swings, 3 Sandbag DL5 DB Push Press,... Read More

WORKOUT OF THE DAY Warm UpAMRAP  in 7 Min, 8 RepsSit Ups, Push Ups, Hanging Shoulder Shrugs, Heavier Band Lat Pull Downs, Ring Rows, PVC... Read More

WORKOUT OF THE DAY Warm UpCrossFit Warm UpRow 200m Skill:Sumo Deadlift High Pull/HSPU WOD:As Many Rounds as Possible in 25 Minutes of:Row 500 m20 Handstand... Read More

WORKOUT OF THE DAY Warm UpJog 200m15 Sit Ups10 Hip Extensions15 Hip Circle Squats10 Box JumpsJog 200m Skill:Front Rack MobWarm Up Front Squat WOD:In 15... Read More

WORKOUT OF THE DAY Warm UpJoint Prep Skill:Anterior Compartment SmashDumbbell Snatch  WOD:Death By Odd: BurpeesEven: Dumbbell Snatch Skill/Mobility:Abs of choice for 5 minutes 

WORKOUT OF THE DAY Warm UpJump Rope Warm Up Skill:Banded Hip ExtensionCleans WOD:4 Rounds for time of:50 Double Unders6 Cleans40 Lunge Steps Skill/Mobility:Quad Smash

WORKOUT OF THE DAY Warm UpMed Ball Warm Up Skill:Split Jerk WOD:In teams of threeTeammate 1 will run 200 mTeammate 2 as many split jerks... Read More

WORKOUT OF THE DAY Warm UpJoint Prep Skill:2 Seated Footwork Drills, 5 Sec Ring Support, 6 Box Step Ups, 5 BB DLHalf Rope Climb, 2... Read More

Post weightlifting seminar with Jared Enderton WORKOUT OF THE DAY Warm UpCrossFit Warm Up Skill:Push PressWarm Up Double Unders WOD:Every minute on the minute x... Read More

For those of you who have asked, there is now a Gofundme set up for the family.Candace Smith’s Family fund WORKOUT OF THE DAY Warm... Read More