WOD

WORKOUT OF THE DAY Warm Up:Musical Med Ball Skill:Toes to Bar WOD:30-20-10 Reps for time:Front SquatsToes to Bar Skill/Mobility:      

Holli being strong overhead WORKOUT OF THE DAY Warm Up:CrossFit Warm Up x 8 EachDynamic Warm Up Skill:Muscle Up Progression WOD:For Time-Run 200 M5 Strict... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Sumo Deadlift High Pull WOD:For Time:50 Lunges40 Sumo Deadlift High Pull30 Toes to Bar20 Power Cleans10 Dips Skill/Mobility:Weakness... Read More

Group Rowing WORKOUT OF THE DAY Warm Up:Run 400mCrossFit Warm Up Skill: WOD:Mobility Day-Plantar SmashBone Saw Calf SmashBarbell Adductor SmashPigeon StretchHip External Lift Offs, Internal... Read More

Kids class and game time WORKOUT OF THE DAY Warm Up:Ski 1 MinJump Rope Warm Up Skill:Push Press WOD:3 Rounds for time of:30 Double Unders15... Read More

Preteen Teamwork WORKOUT OF THE DAY Warm Up:2 Rounds of Rolling, 5 Burpee Max Per Round10 Pause Squats10 Hanging Shoulder Shrugs10 Kipping Swings Skill:DB Squat... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm UP Skill:Ring MU Drills-False Grip Ring Rows— Kneeling Transition Drill— Seated Transition Drill— High Ring Hips to... Read More

Hello Cam! WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Burgener Warm Up WOD:“Death By”-Squat Snatch Skill/Mobility:Weakness Work        

Fun on the cargo net WORKOUT OF THE DAY Warm Up:Junk yard dog10 – See Saw Squats, Spider-Man Stretch, Step Ups Skill:Hip MobilityPistol Progression WOD:5... Read More

Fun on the cargo net WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Pull Up ProgressionThruster Review WOD:“Fran”21-15-9 ThrustersPull ups Skill/Mobility:First RibRenegade Rows x10 Each x... Read More