WOD

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:HSPU Progression WOD:Run 800 M4 Muscle Ups20 DB Push Press40 Sit UpsRun 400 M3 Muscle Ups15 DB... Read More

Ladies doing some Thrusters WORKOUT OF THE DAY Warm Up:Joint Prep Skill:HSPU Progression WOD:“Death By”-Handstand push upsBox Jumps Both movements to be performed in the... Read More

Check out Agogegarden.com for details regarding the upcoming winter 2023 CSA WORKOUT OF THE DAY Warm Up:Ski 1 Min2x Thru10 Plank Ups10 Hip Circle Squats10... Read More

Check out Agogegarden.com for details regarding the upcoming winter 2023 CSA WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Dips/Kipping Dips WOD:4 Rounds for time... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm UpStanding Calf Stretch Skill:Hip Mobility  Thrusters  WOD:18-15-12-9-6-3Thrusters36-30-24-18-12-6Double Unders Skill/Mobility:Tabata Hollow HoldSide Plank Reach Throughs x8  

Yay pull ups! WORKOUT OF THE DAY Warm Up:Rolling x3Banded Lat Pull Downs x 15Hanging Shrugs x 10 Skill:Pull Up/ Toes to Bar Progression WOD:As... Read More

WORKOUT OF THE DAY We wish you all a very Happy Thanksgiving.  See you next Monday!

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Overhead Squat Progression/Therapy WOD:As Many Rounds as Possible in 20 Minutes of:30 Double Unders20 Overhead Squats10 Cleans... Read More

Early Morning “moon” run WORKOUT OF THE DAY Warm Up: 10 Sit Ups —- Cartwheels10 Russian Push Ups —- Crab Walk8 Tuck Jump —- Spider... Read More

WORKOUT OF THE DAY Warm Up:Rowling x3 Skill:Wall Ball EfficiencySandbag Carry WOD:For Time:Row 1000 m40 Wall Ball Sandbag Carry 4 lengthsRow 750 m30 Wall Ball Sandbag Carry... Read More