WOD

WORKOUT OF THE DAY Warm Up:10 Sit Ups—-Inch Worm “Hollow Variation”15 Banded Lat Pull Downs— Spider-Man Stretch10 Squats—- Hurdle Over/Under10 Hanging Shrugs—- Duck Walk Skill:Pistols... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Pistols WOD:5 Rounds for time of:12 Pistols12 GHD Sit Ups Skill/Mobility:    

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Double KB Clean and JerkMUs WOD:For Time:50 Wall Ball40 V Ups30 Cal Row20 Double Kettle Bell Clean... Read More

A few of members during “Kelly Brown” WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Power SnatchToes to Bar Progression WOD:3 Rounds for time... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up, 8 reps x 2 Skill:Banded OH DistractionThruster Progression WOD:“Fran”21-15-9 Reps for time of:ThrustersPull Ups Skill/Mobility:2-3 Min Slow... Read More

WORKOUT OF THE DAY Warm Up:Ski 1 MinBack and Forth x28 Stink Bug Push Ups—Inch Worm8 V-Ups—- Spider-Man Stretch20 Banded GMs—- High Knees10 Lunge Mornings... Read More

WORKOUT OF THE DAY Warm Up: Skill: WOD:Happy New Year, we hope 2024 brings you all much love, prosperity, and pr’s!We’ll see you for our... Read More

WORKOUT OF THE DAY Warm Up:Row 200m CrossFit Warm Up, 8 Reps Skill:8 High Box Step Ups, 8 BB DLs, 8 Med Ball Front Squats6 Box... Read More

WORKOUT OF THE DAY Warm Up:We are closed this week for all classes.  We will be running “Kelly Brown” on Saturday the 30th at 9/10:30.  Our... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Movement Review and Warm Up WOD:“12 Days of Christmas” (performed just like the song, minus the birds... Read More