WOD

WORKOUT OF THE DAY Warm Up:Jog 200m 20 Each Hip Circle Steps 10 Back Extensions 12 Pause Zombie Squats 10 Seated Box JumpsShuttle Run Skill:Front Rack MobWarm Up Front... Read More

  WORKOUT OF THE DAY Warm Up:Ski 100m2 x Through8 Push Ups8 Squats12 Banded Tricep Extensions12 Eye Level KB Swings4 Burpee Tuck Jumps Skill: Burgener... Read More

WORKOUT OF THE DAY Warm Up:Dynamic Mobility Set Skill:Bar Pull Overs WOD:For TimeRun 400 M50 Box Jumps40 Dumbbell Hang Power Cleans30 Sit Ups20 Overhead Squats10... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Chest to bar  1 Round – Ski 3 Cal, 2 Pull Ups, 2 Dips1 Round- Ski 3 Cal,... Read More

Our friend and former member Lori Cline passed away after her courageous battle with cancer.  There is a gofundme should you wish to donate to... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpSki 1 Min Skill: WOD:Mobility Day-Plantar SmashBone Saw Calf SmashAdductor SmashHamstring FlossQL SmashGlobal Gut SmashLat Roll OutTrap SmashSink... Read More

WORKOUT OF THE DAY Warm Up:30 Sec Each x2:Plank SquatsBox JumpsKB Eye Level SwingsJump Rope  Skill:Burgener WOD:50-40-30-20-10Double Unders10-8-6-4-2Power Snatch Skill/Mobility:Weakness Work  

WORKOUT OF THE DAY Warm Up:Row 100m- 10 v-UpsRow 100m- 10 Stink Bug Push UpsRow 100m- 10 Kipping SwingsRow 100m- 10 See Saw Squats Skill:... Read More

WORKOUT OF THE DAY No Classes today or tomorrow    

  WORKOUT OF THE DAY   For those who would like, there is the Turkey Trot at Oak Grove School starting at 9am.