WOD

“Murph” WORKOUT OF THE DAY Warm UpCrossFit Warm Up, 8 reps Each. After sit ups/ hip extensions 1 shuttle run, after push ups/ squats 1... Read More

WORKOUT OF THE DAY Warm UpJoint Prep Skill:Shoulder mob, swimmers and arm bar MU Progression  WOD:As Many Rounds as Possible in 20 Minutes of:25 Double Unders15... Read More

Pistols with Matt and Cam WORKOUT OF THE DAY Warm Up2x Through, 30 Sec EachPlankHip Circle Steps Banded GMsPause SquatsSeated Box Jumps Skill:Review Box Squat WOD:Box... Read More

Elena in the early morning light WORKOUT OF THE DAY Warm UpCrossFit Warm Up Skill:Burgener Warm Up WOD:4 Rounds for time-Run 400 m15 Deadlift10 Power... Read More

Fitness was achieved WORKOUT OF THE DAY Warm UpJog 200m15 Sit Ups10 Push Ups15 KB Deadlifts 10 Tuck Jumps10 PVC Pass Throughs  Skill:Banded Overhead DistractionKB Swings... Read More

WORKOUT OF THE DAY Warm Up:Get Outside Skill:Enjoy the day WOD:We are closed for the Fourth of July holiday.  We hope you have a safe... Read More

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