WOD

WORKOUT OF THE DAY Warm Up: 10 Squats—- Lunge Walk 30’10 VUps— Bear Crawl 30’10 Push Ups—- Crab Walk 30’5 Burpees—- Walk Back Scale Skill:Handstand... Read More

  WORKOUT OF THE DAY Warm Up CrossFit Warm Up Skill: Burgener WOD:5-4-3-2-1Squat Snatch10-8-6-4-2Toes to Bar15-12-9-6-3Ski For Cals Skill/Mobility:Hip Flexor LAX Ball SmashSLIPS

  WORKOUT OF THE DAY Warm Up Running Warm Up Skill: Lat Roll OutPull Up Progression WOD: 5 Rounds for time of:Run 400 MMax Pull... Read More

  WORKOUT OF THE DAY Warm Up Row 100m x4, after each round1st- 10 Squats2nd- 10 Push Ups3rd- 10 PVC Press 4th- 10 Dynamic Step Ups... Read More

  WORKOUT OF THE DAY Warm Up Dodgeball Skill: Squat Therapy WOD: For Time:100 Yards of Dumbbell Overhead Walking LungePerform 3-5 Burpees at the top... Read More

Join us on the 12th at 10am for our next PT clinic covering neck pain. If you’d like physical therapy with Nick afterwards there is... Read More

WORKOUT OF THE DAY Warm Up Dynamic Mobility Warm Up Skill: Hamstring SmashSumo Deadlift High Pull WOD:4 Rounds for time of:10 Sumo Deadlift High Pull20... Read More

WORKOUT OF THE DAY Warm Up Joint Prep Skill: Push Press WOD: 25-20-15-10-5 Reps for time of:Double UndersAir SquatsPush Press Skill/Mobility:Pendlay Row 3x 8Lat Pull... Read More

  WORKOUT OF THE DAY Warm Up CrossFit Warm Up Skill: Squat Cleans WOD: Every Minute on the Minute x 10 Minutes of:2 Squat CleansEvery... Read More

Yay running! Here’s the turn around for the 5K WORKOUT OF THE DAY Warm Up Running Warm Up Skill: Prepare to run WOD:Run 5K Skill/Mobility:... Read More