WOD

Classes at 9 and 10:30 only WORKOUT OF THE DAY Warm Up: Joint Prep Skill: Movement Review WOD: 1776 Spartan Style:In Teams of 3 Complete... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Pull Ups WOD:“Helen”3 Rounds for TimeRun 400m21 KB Swings12 Pull Ups Skill/Mobility: Weakness Work  

  WORKOUT OF THE DAY Warm Up:Jump Rope Warm UpHip Mobility Skill:Overhead Squat Therapy WOD:21-15-9Overhead SquatsDouble Unders Skill/Mobility: 4x 200m Repeats, 1:1 work to restFront,... Read More

  WORKOUT OF THE DAY Warm Up: Crossfit Warm Up Skill: Barbell Movements WOD: For Time:30 Box Jumps25 Hang Power Cleans20 Cal Row15 Push Press10 Thrusters5... Read More

WORKOUT OF THE DAY Warm Up:Ski 1 Min2x 10 V-Ups25’ Inch Worm25’ Crab Walk10 Hanging Shrugs10 Kip Swings Skill:Trasition Drills Ring Drills WOD:Every Minute on the... Read More

  WORKOUT OF THE DAY Warm Up: Jump Rope Warm  Skill:Clusters WOD:For Time: 100 Double Unders75 Sit Ups50 Lunge Steps25 Dumbbell Clusters50’ Dumbbell Bear Crawl75... Read More

WORKOUT OF THE DAY Warm Up: Row 100m x41. 10 VUps2. 20 Banded GMs3. 8 Kipping Swings4. KB Deadlifts Skill: Sumo Deadlift High PullToes to... Read More

WORKOUT OF THE DAY Warm Up: CrossFit Warm Up Skill: Front Rack MobBar MU Progression WOD: 6 Rounds for time of:3 Bar Muscle Ups5 Front... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Clean and Jerk WOD:Clean and Jerk 3-2-1-1-1 Rest, then 15 Reps for time at 135/95 Skill/Mobility: Abs Time... Read More

WORKOUT OF THE DAY Warm Up: 100 m Jog Forward/ Backward2x8 Plank Ups10 Banded GMs8 Box Step Overs5 Box Jumps Skill: Deadlift and Warm Up WOD:... Read More