WOD

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Overhead Squat Therapy WOD:AMRAP in 15 Min, ascending by 1s-Overhead SquatsShuttle Runs Skill/Mobility:Abs of Choice, 3-5 Min

Mobility WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill: WOD:Mobility DayBanded Overhead DistractionBB Trap SmashSink StretchLow Back smashBack Stretches KB Hip Opener Monkey Bar of Death... Read More

Wall ups are Jordan’s favorite WORKOUT OF THE DAY Warm Up:3 Rounds- 6 Vups6 Push Ups6 PVC Press8 DB Deadlifts20 Single Unders Skill:DB Push Press WOD:7... Read More

Preteens in action WORKOUT OF THE DAY Warm Up:Jog 200m Forward/Backward25’ Bear Crawl—10 Sit Ups25’ Inch Worm —10 Push Ups25’ Lunge Morning—20 Banded GMs25’ Roving... Read More

Trudging through farmer carries WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Overhead Squats WOD:“Death By”:Kettle Bell SwingOverhead Squats Skill/Mobility:

Youth members conquering “Murph” WORKOUT OF THE DAY Warm Up:CrossFit Warm Up 7 Reps Each x2 Skill:Front Squats2 Foot Work Drills- 5 Tuck Jumps- 5... Read More

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