WOD

Welcome Walker Reiher! 6 Pounds, 9 oz., and 18 1/2 inches long.  Everyone is doing well! WORKOUT OF THE DAY Warm Up:Jump Rope Warm UpL-pops... Read More

If skiing isn’t your thing, you’re in luck, it’s not likely to be in the Open- so sign up!Register here for the 2024 CF Open ... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up, every other movement Ski 100-200m Skill: WOD:Mobility Day-Plantar SmashBB Quad SmashAdductor SmashBanded Hamstring w/ DistractionSide Hip SmashExternal... Read More

Be sure to “snatch” up a spot in the Open-   Register here for the 2024 CF Open   WORKOUT OF THE DAY Warm Up:Dynamic Mobility... Read More

If burpee box jumps are your thing-   Register here for the 2024 CF Open   WORKOUT OF THE DAY Warm Up:Row 250 meters2x 10 GHD Sit... Read More

Watch the announcement, then come throwdown with us! Register here for the 2024 CF Open   WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Pistol Progression WOD:For... Read More

Squat like Noah!! Btw, he said to Register here for the 2024 CF Open   WORKOUT OF THE DAY Warm Up:Jog 200m Forward/Backward20 Lunge Steps20... Read More

Love Rowing? Register here for the 2024 CF Open  WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Sumo Deadlift High Pull  WOD:As many Rounds as... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up20 Banded GMs 20 Hip Circle Steps l/r Skill:Banded Hamstring FlossDL Review WOD:3 Rounds for time of:Run 400 m25... Read More

WORKOUT OF THE DAY Warm Up:Tabata Style Row, every two rounds increase pace10 Kipping Swings 10 PVC Thrusters Skill:Chest to Bar WOD:16-12-8-4 Reps for time of:Row... Read More