WOD

WORKOUT OF THE DAY Warm Up:Dynamic Mobility SetRow / Ski 2 Min Skill:Burgener Warm Up WOD:5 Rounds for time of:7 SnatchesRow 250 M Skill/Mobility:Side Plank... Read More

 “Murph” 2023 WORKOUT OF THE DAY Warm Up:AMRAP in 7 Min:8 Sit Ups6 Stink Bug Push Ups12 Banded GMs8 Hip Circle Squats 8 DB Press Skill:Handstand... Read More

WORKOUT OF THE DAY Warm Up:Jog 200m15 Sit Ups20 Barbell Shrugs 10 Hip Hurdles Each10 Kipping Swings10 Box Jumps Skill:Hang Power Cleans WOD:30-20-10 Reps for time... Read More

We will have a kids class at the 10am time, everyone welcome regardless of whether or not they are members of the CrossFit Kids program. ... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Pistol Progression WOD:As Many Reps as Possible in 10, ascending:Clean and Jerks x 1Pistols x 2Sit Ups x... Read More

Join us Memorial Day- please note the limited class scheduleWORKOUT OF THE DAY Warm Up:Mixed Tabata 3 Rounds-RowPush UpsSit UpsLow Box JumpsLunge Steps Skill:Anterior Compartment... Read More

Bynum getting ready to punch underWORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Muscle Up ProgressionWarm Up Front Squats WOD:As Many Rounds as Possible in... Read More

WORKOUT OF THE DAY Warm Up:10 Sit Ups—- Lunge Mornings10 Hand Release Push Ups—- Inch Worm25 Banded GMs—- Crab Walk10 Mountain Climbers (each) —- Walking... Read More

WORKOUT OF THE DAY Warm Up:2 RoundsJog 200m10 Alternating Leg V-Ups10 Hand Release Push Ups10 High Box Steps Ups20 Hurdle Lateral Hops Skill:Burgener Warm Up... Read More

Marty looking strongWORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Overhead Squat Therapy7 Kipping Swings—- 7 BB OHS5 x 2 Kipping/ 1 Gymnastic Kip—- 5... Read More