WOD

Miles looking strong during overhead squats WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:8 Prone Swimmers, 8 Each IR Diagonals1 Min Bench Stretch, 1... Read More

Doing some double unders WORKOUT OF THE DAY Warm Up:2x Through-Ski 100m 10 Alt Leg V-up8 Push Ups25’ Crab Walk25’ Walking Back Scale5 Burpee Tuck Jumps... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Warm Up Lifts…and GO! WOD:“CrossFit Total”*Combined total weights of 3 attempts each of:Back SquatStrict PressDeadlift *For the... Read More

  WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Front SquatsMU Progressions WOD:For Time:Run 800 m100 Double Unders30 Front Squats15 Muscle Ups30 Front Squats100... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Pistol Progression WOD:Death By:Odd: CleanEven: PistolOdd: Wall BallEven: Dumbbell Snatch Skill/Mobility:Hamstring SmashSLIPS

Today WE dig deep, WE persevere, WE remember and honor our friend Martine.  WORKOUT OF THE DAY Warm Up:Jog 200m 10 Each-Sit Ups, Push Ups, Squats,... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Toes to Bar ProgressionDeadlift Warm Up WOD:5 Rounds for time of:5 Deadlifts10 Toes to Bar15 Box Jumps... Read More

9am getting it done! WORKOUT OF THE DAY Warm Up:Rolling x 42x 8 Squats8 PVC Overhead Shrugs Skill:Overhead Squats WOD:For Time:Row for Cals30-20-10Overhead Squats10-15-20 Skill/Mobility:Side Plank... Read More

WORKOUT OF THE DAY Warm Up:3 Rounds-7 Sit Ups5 Russian Push Ups15’ Bear  Crawl15’ Crab Walk8 Banded Tricep Press Downs5 Handstand Shoulder Shrugs Skill:2 Two... Read More

WORKOUT OF THE DAY Warm Up:Musical Med Ball Skill:Dips and Toes to Bar WOD:Row 60 Cal30 Dips15 Toes to BarRow 40 Cal20 Dips10 T2BRow 20... Read More