WOD

Good genetics are evident at CF Agoge, Nancy and her baby boy knocking out some kettle bell swings Workout of the Day “Fran” 21-15-9 95... Read More

Workout of the Day Back Squat 5-4-3-2-1-1-1

Amy takes off for a big box jump, notice the full triple extension going on just like on a big clean or snatch. Workout of... Read More

Kateri is sure about that last round of wallball, now all she has to do is convince the ball to play nice. Great job Kateri!... Read More

Matt B mid primal scream… or maybe rebel yell! Workout of the Day “Helen” 3 Rounds for time of: Run 400M 21 KB Swings 12... Read More

John works on his back lever. Gymnastics are vital to becoming better at controlling our bodies in space. Workout of the Day 7 Rounds for... Read More

Isaac battling with demons inside and out! Workout of the Day 1000m row followed by: 21-15-9 Front Squats (135/95) Back Extensions

Jeremiah paying respect to a friend. Workout of the Day 30-20-10 Kettle Bell Swings Box Jumps Wall Ball

Many of the kids have been working to get their rope climbs. Katie is the first to reach the 20 ft mark. Congrats Katie! Workout... Read More

John, Isaac, and Alan recently accepted a challenge from CrossFit Jax to complete the following WOD for time: 10-9-8-7-6-5-4-3-2-1 burpees and muscle ups. While CrossFit Jax took... Read More