WOD

Fernando showing us how it’s done. WORKOUT OF THE DAY Warm Up:10 V-Ups10 Pause Squats20 Banded Shrugs10 High Box Step Ups 10 Jumping Squats Skill:Wall SquatSquat... Read More

WORKOUT OF THE DAY No classes today.  Please join us at Ridgway (Dutch Charlie entrance) on the swim beach as we saw goodbye to summerThis... Read More

  WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Overhead Squat WOD:Partner WODIn 10 Minutes find a 2 Rep Max Overhead Squat for each Then:6... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Toes to Bar Progression WOD:For Time:100 Double Unders40 Toes to Bar50 Double Unders20 Toes to Bar... Read More

Congratulations to Reid, Meredith, Reagan, and Thatcher- baby brother, Franklin Miller Fishering was born August 25th, weighing in at 6lbs, 8oz. Mama and baby are... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Double KB Front Rack Lunge  Kipping Dip  WOD:21-15-9 Reps for time of:DipsDouble Kettlebell Front Rack Lunges Skill/Mobility:Double Under... Read More

WORKOUT OF THE DAY Warm Up:Rolling x 41.Sit Ups x 32.Push Ups x2 3.PVC Press x34.Burpees x 2 Skill:Clean and JerkWarm Up Weight WOD:As Many Rounds... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up2x Through6 Kipping Swings6 KB Deadlifts Skill:Banded Overhead Distraction Warm Up Pull Ups / KB Swings WOD:“Helen”3 Rounds for... Read More

  WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Thruster Progression WOD:For Time:3 Rope Climbs15 Thrusters2 Rope Climbs10 Thrusters1 Rope Climb5 Thrusters Skill/Mobility:  

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Shoulder Rotator SmashHang Power Cleans WOD:15-12-9-6-9-12-15 Reps for time of:Box Jump OversWall BallHang Power Cleans Skill/Mobility:Cool Down Jog... Read More