WOD

Halloween Paul WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Banded OH DistractionT2B Progression WOD:For Time:Row 75010 Toes to Bar10 Kettle Bell SwingsRow 50015 Toes to... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up, 8 Reps Each x2 Skill:Squat TherapyPull Up Progression WOD:As Many Rounds as Possible in 7 MinutesAscending by... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Push Jerk Progression  WOD:4 Rounds for time of:Run 200 m2 Rope Climbs10 Push Jerks Skill/Mobility:Pause Goblet Squats... Read More

WORKOUT OF THE DAY Warm Up:Jog 200m 20 Each Hip Circle Steps 10 Back Extensions 12 Pause Zombie Squats 10 Seated Box JumpsShuttle Run Skill:Front Rack MobWarm Up Front... Read More

  WORKOUT OF THE DAY Warm Up:Ski 100m2 x Through8 Push Ups8 Squats12 Banded Tricep Extensions12 Eye Level KB Swings4 Burpee Tuck Jumps Skill: Burgener... Read More

WORKOUT OF THE DAY Warm Up:Dynamic Mobility Set Skill:Bar Pull Overs WOD:For TimeRun 400 M50 Box Jumps40 Dumbbell Hang Power Cleans30 Sit Ups20 Overhead Squats10... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Chest to bar  1 Round – Ski 3 Cal, 2 Pull Ups, 2 Dips1 Round- Ski 3 Cal,... Read More

Our friend and former member Lori Cline passed away after her courageous battle with cancer.  There is a gofundme should you wish to donate to... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpSki 1 Min Skill: WOD:Mobility Day-Plantar SmashBone Saw Calf SmashAdductor SmashHamstring FlossQL SmashGlobal Gut SmashLat Roll OutTrap SmashSink... Read More

WORKOUT OF THE DAY Warm Up:30 Sec Each x2:Plank SquatsBox JumpsKB Eye Level SwingsJump Rope  Skill:Burgener WOD:50-40-30-20-10Double Unders10-8-6-4-2Power Snatch Skill/Mobility:Weakness Work