WOD

WORKOUT OF THE DAY Warm Up:CF Dodgeball Skill:GHD Sit UpsBox Jump Over Cycling WOD:For Time:50 GHD Sit Ups40 Wall Ball30 Alternating DB Snatch20 Box Jump... Read More

WORKOUT OF THE DAY Warm Up:4 Corners2 Times through 10 Squats—> Lunge and Twist10 Sit Ups—–> Toy Soldier10 Hanging Knee Raises—–> Crab Walk10 Kettle Bell Deadlift—–>... Read More

Nice Synchro Pull Ups WORKOUT OF THE DAY Warm Up:Joint Prep RoutineCouch Jump Rope Warm Up Skill:Couch Stretch WOD:For Time:100 Double UndersRow 50 CalsSki 200m50... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up15 Jumping Back Squats10 Lunge Mornings15 Hip Extensions10 Hip Circle Steps Each Skill:Warm Up Back Squat, talk about... Read More

WORKOUT OF THE DAY Warm Up:2 RoundsJog 200 M10 PVC Overhead Squats10 Pass throughs10 Kipping Swings10 Box Jumps Skill:Burgener Warm Up with PVCBurgener Warm Up... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Pistol ProgressionMU Warm Up WOD:For Time:30 Box Jumps20 Overhead Squats10 Muscle Ups20 Pistols30 Dumbbell Cleans Skill/Mobility:  ... Read More

WORKOUT OF THE DAY Warm Up:Join Prep Skill:Movement Review WOD:Open 23.3 Test Skill/Mobility:Mobility    

Reba working her way back into classes WORKOUT OF THE DAY Warm Up:Rolling x4 Skill:Burgener Warm UpPull Up Progression WOD:As Many Rounds as Possible in... Read More

Dustin working through muscle up scales WORKOUT OF THE DAY Warm Up:CrossFit Warm Up8 PVC Pass Throughs Skill:Push Jerk WOD:For Time:1-2-3-4-5-6-7-8-9 Reps of:Toes to Bar9-8-7-6-5-4-3-2-1... Read More

Angie using the safety squat bar WORKOUT OF THE DAY Warm Up:Jog 200m Forward and Backward15 Hip Circle Steps l/r10 Sit Ups10 Pause Squats 10 BB... Read More