WOD

Happy Birthday Chad!!🎉🎊 WORKOUT OF THE DAY Warm Up:Ski 1 Min15 Sit Ups15 Hip Extension 10 PVC Pass Throughs 10 PVC Press10 KB Sumo Deadlift High Pull... Read More

Coach Kelli clearly getting her chin over the bar WORKOUT OF THE DAY Warm Up:Dynamic Mobility Set Skill:Calf Stretch5 Kipping Swings, Plank Ups, Lunge Steps... Read More

Yay burpee pull ups! WORKOUT OF THE DAY Warm Up:CrossFit Warm UpBrief Running Warm Up Skill:Skill Review WOD:For Time: Run 1 Mile15 Muscle Ups30 Kettle... Read More

Heidi locking out big thruster weight WORKOUT OF THE DAY Warm Up:Jog 100m Forward/BackwardThen 2x10 Hip Circle Steps l/r/f/b8 Hip Circle Pause Squats12 Banded GMs8... Read More

WORKOUT OF THE DAY Warm Up:Mixed Tabata, 3 Rounds-Sit UpsHip HurdlesKB DLsKipping Swings Burpee Tuck Jumps Skill:Power Cleans  WOD:Alternating Tabata of:Toes to BarPower Cleans Skill/Mobility:Trainer Guided... Read More

Shuttle runs are fun?? 😉 WORKOUT OF THE DAY Warm Up:15 Sit Ups—- Forward Rolls10 Hand Release Push Ups—- SpiderMan Stretch15 KB Deadlifts—- Toy Soldier10... Read More

Csilla making sure her chin gets over the bar during the Open WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Banded Hip ExtensionPull Ups WOD:Every... Read More

Our teens are strong! WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Burgener Warm Up WOD:50-40-30-20-10 Double Unders10-8-6-4-2 Squat Snatch Skill/Mobility:Grip Work- Monkey Hangs,... Read More

Good lift! WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Rope Climb FootworkDB Snatch WOD:For Time:4 Rope Climbs20 Dips20 Dumbbell Snatches3 Rope Climbs15 Dips16 Dumbbell... Read More

Attentively listening to the workout brief WORKOUT OF THE DAY Warm Up:Rolling x4 Skill:Med Ball CleanWarm Up Movements WOD:For TimeRow 1000 m50 Deadlifts40 Push Press30... Read More