WOD

Reminder that Saturday class will be at 8am. The memorial for Candace will be Saturday at 11am at Grace Community Church WORKOUT OF THE DAY... Read More

Reminder that Saturday class will be at 8am. The memorial for Candace will be Saturday at 11am at Grace Community Church WORKOUT OF THE DAY... Read More

WORKOUT OF THE DAY Warm Up:Jog 400m 10 GHD Sit Ups10 Hip Extensions 10 Walking Lunges8 Scap Push Ups10 Grasshoppers Skill: WOD:Mobility day-Shoulder Rotator Smash Banded Elbow ExtensionThoracic... Read More

WORKOUT OF THE DAY Warm Up:Joint PrepTabata Row, 4 rounds (2 min, increasing pace from 50-80%) Skill:Sprint Start Rower  WOD:10 Rounds for time of:Row 150... Read More

WORKOUT OF THE DAY Warm Up:2 x ThroughSki 30 Sec8 Plank Ups15 Banded GMs15 Banded Tricep Pull Downs10 Eye Level KB Swings Skill:Power Snatch WOD:18-15-12-9-6-3... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:OHS Mob (1 and 2)Overhead Squat WOD:As Many Rounds as Possible in 15 Minutes of:10 Pull Ups15... Read More

WORKOUT OF THE DAY Warm UpCrossFit Warm Up Skill:Overhead Squats WOD:Every minute on the minute x 15 minutes1: 7 Deadlifts2: 10 Bar Facing Burpees3: 10... Read More

WORKOUT OF THE DAY Warm UpJump Rope Warm Up Skill:Wall Balls and Efficiency WOD:3 Rounds for time:50 Double Unders30 Wall Ball Skill/Mobility:Weakness Work   

WORKOUT OF THE DAY Warm UpCrossFit Warm Up Skill:Catch and Release Rowing Drill  WOD:Partner WOD:Row max meters in 30 Minutes, switch every 300 m Skill/Mobility:Standing... Read More

WORKOUT OF THE DAY Warm UpRunning Warm Up Skill:Burgener and Warm Up WOD:As Many Rounds as Possible in 20 Minutes of:Run 800 M10 Squat Snatch20... Read More