WOD

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

  Couples who box jump together WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Movement Review/Scaling WOD:As Far as You can in 10 Minutes:1 Rope Climb2... Read More

Want fresh greens this winter? Sign up for a winter share in the Agoge garden, which will run from Jan-March.  Details coming WORKOUT OF THE... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Squat Therapy WOD:For Time:50-40-30-20-10 Reps for time of:Double Unders Air Squats Skill/Mobility:Jog 200m Pick One Grip Piece and... Read More

Early morning rows WORKOUT OF THE DAY Warm Up:AMRAP in 6 Min-6 Plank Ups8 Squats6 Hanging Knee Raises8 Mountain Climbers1 Shuttle Run Skill: WOD: Mobility... Read More