WOD

  WORKOUT OF THE DAY Warm Up:Plate Footwork Drills Plate Drills Skill:Burgener Warm Up WOD:Every Minute on the Minute x 10 Minutes2 Squat Snatch3 Burpees Skill/Mobility:GHD... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Movement Review WOD:Complete for time:30 Toes to Bar20 Thrusters10 Burpee Box Jump Overs20 Muscle Ups30 Dumbbell Snatch... Read More

  WORKOUT OF THE DAY Warm Up: Skill: WOD:No class today but join us after the tree lighting at the gym at 6pm Skill/Mobility:  ... Read More

WORKOUT OF THE DAY Warm Up:Coffee Skill:Head to the Turkey Trot WOD:Run/walk the Turkey Trot Skill/Mobility:Thanksgiving with Family and Friends       

WORKOUT OF THE DAY Warm Up:Rolling x 4 Skill:Pull Ups WOD:As Many Rounds as Possible in 8 Minutes, Rest 2 Minutes go againRow 20 Cals10... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpHip Mobility Skill:Burgener Warm Up WOD:4 Rounds for time of:15 Wall Ball10 Dips5 Power Snatch Skill/Mobility:Shoulder Rotator SmashAnterior... Read More

WORKOUT OF THE DAY Warm Up:Dynamic Calf StretchJump Rope Warm UpPlank :45 Skill:Global Gut Smash :90 Sec Double Under Scaling WOD:”Annie”50-40-30-20-10 Reps for time of:Double... Read More

    WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Burgener for Power Snatch WOD:For Time:21-14-7Sit Ups18-12-6 Cal Row15-10-5Power Snatch Skill/Mobility:      

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Wall BallsDeadlift Warm Up WOD:For Time:Run 1 Mile75 Wall Ball50 Deadlifts Skill/Mobility:SLIPS      

  WORKOUT OF THE DAY Warm Up:10 See Saw Squats—- Hurdle Over/ Under10 V Ups—— Bear Crawl10 Hanging Shrugs—— Crab Walk10 Stink Bug Push Ups—-... Read More