WOD

8:30 and 10:00amWORKOUT OF THE DAY Warm UpCrossFit Warm Up  Skill:Scaling WOD:“Murph”For Time:Run 1 Mile100 Pull Ups200 Push Ups300 SquatsRun 1 Mile Skill/Mobility:  

WORKOUT OF THE DAY Warm UpDodgeball Skill:Hang Squat Cleans WOD:Alternating Tabata of:Hang Squat Clean Sit Ups Skill/Mobility:  

WORKOUT OF THE DAY Warm UpCrossFit Warm Up AMRAP Style6 Reps Each for 6 Min Skill:Snatch Grip Mob  Burgener WOD: 21-15-9 Reps for time of:Power SnatchBurpees... Read More

WORKOUT OF THE DAY Warm UpRolling x310 Squats10 Hanging Shrugs30 Sec Jump Rope Skill:Kipping Pull Up ProgressionWall Balls WOD:As Many Rounds as Possible in 12... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up, 8 Reps Each25’ Walking Hamstring, Walking Quad, High Knees, Butt Kickers Skill:Banded Overhead Distraction Muscle Ups WOD:In 4... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Overhead Squat Mob ( #2)Overhead Squat  WOD:Overhead Squats5-5-5-5-5 Skill/Mobility:Sots Press 5×5

WORKOUT OF THE DAY Warm Up:Run 100m Forward/Backward2x Through8 V-Ups8 Hip Pops 8 Kipping Swings8 PVC Push Press8 Jumping Lunges Each Skill:Push Jerk Progression WOD:4 Rounds... Read More

Quin-We have witnessed you (some of us for a very long time!) grow from a bustling toddler to a spunky middle-schooler, to the hardworking, wonderful... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:|BurgenerChest to Bar Movement Scaling WOD:Mobility DayFor Time3 Rope Climbs5 Sandbag Over Shoulders7 Muscle Ups9 Hang Squat Snatch11 Chest... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill: WOD:Mobility DayFirst RibBanded Elbow DistractionTrap SmashBanded BullyMonkey Bar of “DeathHip Band Distraction Hamstring Stretch Adductor SmashBone Saw... Read More