WOD

  WORKOUT OF THE DAY Warm Up:Joint PrepRow 1 Min Skill:Overhead Squats WOD:Every Minute on the Minute for 12 Minutes of:Odd: Row 8-10 CaloriesEven: 10... Read More

Intense focus from Reba WORKOUT OF THE DAY Warm Up:2 x6 Lunge Steps Each6 Plank Ups12 Banded GMs6 High Box Step Ups8 Banded Glute Bridge ... Read More

WORKOUT OF THE DAY Warm Up:15 Reps Each-Sit Ups, Hip Extension, Push Ups, Squats, Banded Shrugs, PVC Pass Throughs1 Min Jump Rope Skill:Standing Calf StretchPower... Read More

WORKOUT OF THE DAY Warm Up:10 Hand Release Push Ups—25’ Inch Worm10 Hanging Shrugs—25’ Bear Crawl10 Sit Ups— 25’ Crab Walk 15 Banded Tricep Pull Downs—... Read More

Ashley looking strong. We look forward to hearing about her South American adventure! WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:DB Clean and Jerk... Read More

  WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Rope Climbs WOD:For Time:4 Rope Climbs20 Overhead Squats20 Handstand Push Ups3 Rope Climbs15 Overhead Squats15 Handstand Push... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Sumo Deadlift High Pull/ Push Press Progressions WOD:As Many Rounds as Possible in 12 Minutes of:5 Toes... Read More

Preteens in action WORKOUT OF THE DAY Warm Up:Dynamic Mobility Warm UpJump Rope 1 Min Skill:Squat Clean Progression WOD:50-40-30-20-10 Double Unders10-8-6-4-2 Squat Cleans Skill/Mobility:Weakness Work    

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:KB snatch  (start watching about 2:15) WOD:5 Rounds for time:5 Kettlebell Snatch Right5 Kettlebell Snatch Left10 GHD... Read More

WORKOUT OF THE DAY Warm Up:Mixed Tabata, 4 rounds RowJumping Lunges (may step the first couple rounds if needed)PVC Press Skill:Standing Shoulder OpenerSplit Jerk WOD:In 10... Read More