Wednesday, 5 July, 2017
Workout of the Day: Warm Up: CrossFit Warm Up WOD: Row 25 Cal x 10 Rest as necessary Cool Down: Glute Smash and Floss (2... Read More
Tuesday, 4 July, 2017
Workout of the Day: In honor of the Independence day holiday we will only have a 9 and 10 am class today. Warm Up: Joint... Read More
Monday, 3 July, 2017
Workout of the Day: In honor of the Independence day holiday we will only have a 9 and 10 am class tomorrow. Warm Up: Jog... Read More
Saturday, 1 July, 2017
Workout of the Day: Warm Up: Row 500 m—> Bear Crawl 50’ 15 Bandy Good Mornings—> Burpee Broad Jump 50’ 15 Sit Ups Skill: Sand... Read More
Friday, 30 June, 2017
Workout of the Day: Warm Up: Tabata Jump Rope WOD: Every Minute on the Minute for 12 Minutes Evens: 30 Double Unders Odds: 20 Kettle... Read More
Thursday, 29 June, 2017
Workout of the Day: Warm Up: 3 Rounds of 5 Each of: Sit Ups Hip and Back Extensions Push Ups PVC Overhead Squats Pull... Read More
Wednesday, 28 June, 2017
Workout of the Day: Warm Up: Amrap in 7 Minutes 10 Hip Circle Steps Each 10 Bandy Good Mornings 10 Back Extensions 10 Sit Ups... Read More
Tuesday, 27 June, 2017
Workout of the Day: Warm Up: CrossFit Warm Up Burgener Warm up Skill: Kipping Ring Dips WOD: “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips Weakness Work:... Read More
Monday, 26 June, 2017
Workout of the Day: Warm Up: Joint Prep Routine 2 Rounds 10 Kipping Swings 10 Squats 10 Tuck Jumps Skill: Dumbbell Overhead Squats WOD: Run... Read More
Saturday, 24 June, 2017
Workout of the Day: Warm Up: 10 Minutes of Hoover Ball Joint Prep Routine Skill: Pick Teams: AKA the hardest skill ever! WOD: In teams... Read More