WOD

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  

WORKOUT OF THE DAY Warm Up:Row 100m- 10 v-UpsRow 100m- 10 Stink Bug Push UpsRow 100m- 10 Kipping SwingsRow 100m- 10 See Saw Squats Skill:... Read More

WORKOUT OF THE DAY No Classes today or tomorrow    

  WORKOUT OF THE DAY   For those who would like, there is the Turkey Trot at Oak Grove School starting at 9am.  

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpSamson to Sprinter Stretch 6 EachStanding Calf Stretch  Skill:Partner Burgener Movements 1-5*you go, I go teaching style. One... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpRow 500m Skill:Trap Smash Sumo Deadlift High Pull Progression WOD:30-20-10 Reps for time of:Sumo Deadlift High PullDumbbell Box Step... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpWeakness Movement 3-4 Min Skill:Hang Clean WOD:7 Rounds for time of:5 Dips10 Dumbbell Hang Clean15 Double Unders Skill/Mobility:SLIPS 

WORKOUT OF THE DAY Warm Up:Dodge Ball Skill:Rope Climb FootworkKB C&J  WOD:EMOM 301 Rope Climb10 Sit Ups12/9 Ski for Cals2-4 Muscle Ups5 Kettle Bell Clean... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:15 Banded GMs, 8 MB Squats, 8 Push Ups, 8 Box Step Ups8 Light # DB DL, 4... Read More