WOD

Warm Up: Running Warm Up Skill: Toes to Bar Progression WOD: 3 Rounds for time Run 400 m 20 Kettle Bell Swings 15 Toes to... Read More

Warm Up: Jog 400 m Med Ball Warm Up Skill: Movement Familiarization WOD: “Filthy 50” 50 Reps of each movement for time: Box Jumps  Jumping... Read More

Warm Up: CrossFit  Warm Up: 2 x 8 Each Movement Skill: Pistol Skill Work Muscle Up Progression WOD: 5 Rounds for time of: 5 Muscle... Read More

Warm Up: Run 400 M Dynamic Mobility Set Skill: Banded Front Rack Mobilization WOD: Every Minute on the Minute x 10 Minutes: 4-5 Front Squats... Read More

Warm Up: Joint Prep Row 200m Skill: Clean and Jerk WOD: For Time: Row 1000m 30 Clean and Jerks Skill/Mobility: Weakness Work

Warm Up: CrossFit Warm Up Skill: Hip Mob Chest to Bar Progression WOD: 10-8-6-4-2 Reps for time of: Chest to Bar Pull Ups Thrusters Bar... Read More

Workout of the Day: Warm Up: 200 M Jog Jump Rope Warm Up Skill: Burgener for Power Snatch WOD: As Many Rounds as Possible in... Read More

WORKOUT OF THE DAY Happy New Year!!We can’t wait to have our members back in the gym crushing goals for 2026!😊Classes resume Monday, January 5th... Read More

WORKOUT OF THE DAY          

Please join us in honoring Kelly’s courageous spiritClasses at 9am and 10:30am WORKOUT OF THE DAY Warm Up:Joint Prep20 Hip Circle Steps10 Pause Squats8 High... Read More