WOD

Workout of the Day: Warm Up: 5 Min of: Crab Walk Freeze Tag Running Warm Up Skill: Overhead Lunge & Plate Press WOD: As Many... Read More

Member(s) of the Month for September:   Workout of the Day: Warm Up: 3 rounds, 5 reps each Sit Ups Hip Extensions Push Ups Squats... Read More

Workout of the Day: Warm Up: Joint Prep 5 Min AMRAP: 7 Push Ups 7 Med Ball Cleans 7 Hanging Knee Raises 7 KB Sumo... Read More

Workout of the Day:   Warm Up: CrossFit Warm Up Dynamic Warm Up Skill: Kettle Bell Swing & Goblet Squats WOD: 7 Rounds for time... Read More

Workout of the Day: Warm Up: Tabata jump rope 10 kipping swings 10 steps front-back-right-left hip circle 10 barbell zombie squats Skill: T-Spine Roller Extension... Read More

Workout of the Day: Warm Up: 30 sec each, 2x through -GHD Sit ups -Hip Extensions -Banded GMs -Box Jumps -Dumb Bell Push Press -Row... Read More

Workout of the Day: Warm Up: Crossfit Warm Up Crossfit Dodgeball Skill: Overhead Tissue Smash (2 min each) KB Psoas Smash (2 min each) WOD:... Read More

Workout of the Day: Warm Up: Tabata Jump Rope Set Dynamic Mobility Set Skill: Burgener Warm-up (1st 3 steps plus HPS) with PVC and BB... Read More

Workout of the Day: Warm Up: Mixed Tabata of: Bandy Good Mornings Single Unders Jumping Squats Hanging Knee Raises Skill: Super P-Laties (pg 356 90... Read More