WOD

Hello Brien! WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Review WOD:“Filthy 50”-50 Reps of each for time:Box JumpsJumping Pull UpsKettle Bell swingsLunge StepsKnees to... Read More

Susan back at it! WORKOUT OF THE DAY Warm Up:AMRAP in 7 Min-6 Plank Ups8 Jumping Squats8 Banded Shrugs6 PVC Push Press6 PVC Pass Throughs8... Read More

WORKOUT OF THE DAY Warm Up:Dynamic Mobility Set Skill:Clean and Jerk/CyclingMU Scaling WOD:3 Rounds for time of:5 Muscle Ups7 Clean and Jerks9 Cal Row Skill/Mobility:Weakness... Read More

Miles looking strong during overhead squats WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:8 Prone Swimmers, 8 Each IR Diagonals1 Min Bench Stretch, 1... Read More

Doing some double unders WORKOUT OF THE DAY Warm Up:2x Through-Ski 100m 10 Alt Leg V-up8 Push Ups25’ Crab Walk25’ Walking Back Scale5 Burpee Tuck Jumps... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Warm Up Lifts…and GO! WOD:“CrossFit Total”*Combined total weights of 3 attempts each of:Back SquatStrict PressDeadlift *For the... Read More

  WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Front SquatsMU Progressions WOD:For Time:Run 800 m100 Double Unders30 Front Squats15 Muscle Ups30 Front Squats100... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Pistol Progression WOD:Death By:Odd: CleanEven: PistolOdd: Wall BallEven: Dumbbell Snatch Skill/Mobility:Hamstring SmashSLIPS

Today WE dig deep, WE persevere, WE remember and honor our friend Martine.  WORKOUT OF THE DAY Warm Up:Jog 200m 10 Each-Sit Ups, Push Ups, Squats,... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Toes to Bar ProgressionDeadlift Warm Up WOD:5 Rounds for time of:5 Deadlifts10 Toes to Bar15 Box Jumps... Read More