WOD

WORKOUT OF THE DAY Warm Up: CrossFit Warm Up Skill:Anterior Compartment Smash Movement Review WOD: 2 Rounds for Time:50 Kettle Bell Swings25 Burpees Skill/Mobility: EMOM for... Read More

WORKOUT OF THE DAY Warm Up: 2x Through Row 100m10 Squats8 Push Ups8 Kipping Swings6 Box Jumps Skill: OHS Therapy 3-5 MinBar MU Progression WOD: As... Read More

Join us for a clinic all about the shoulder at 10am WORKOUT OF THE DAY Warm Up:Rolling x4 Skill:Burgener WOD:15-12-9-6-3 Reps for time ofHang Squat... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up15 Squats 10 Kipping Swings Skill:Pull Up to MU Progression Thrusters WOD:Open 25.2 21 Pull Ups42 Double Unders21... Read More

The Open continues tonight at 7pm- we welcome participants, judges, and cheerleaders!!  WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Toes to Bar WOD: “Death By”Odd:... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Sumo Deadlift High Pull and Thrusters WOD 5 Rounds for time of:9 Pull Ups7 Thrusters5 Sumo Deadlift... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Handstand Push Ups WOD Every 3 Minutes for 5 rounds: Run 200 MMax Handstand Push Ups in... Read More

WORKOUT OF THE DAY Warm Up:Jog 200m12 Squats12 Push Ups20 Banded Shrugs15 Banded Press12 Box Jumps Skill:Clean and Jerk WOD:“Grace” 30 Clean and Jerks for Time... Read More

WORKOUT OF THE DAY Warm Up:Dynamic Mobility Skill:Sand Bag Squats and Toes To Bar WOD:9-6-3-6-9Sand Bag SquatsToes to Bar Skill/Mobility:

WORKOUT OF THE DAY Warm Up 15 Reps EachSit UpsPush UpsSquatsKB SwingsTuck JumpsMountain Climbers Skill:Hang Clean to Overhead WOD: Open 25.1AMRAP in 15 Min3 Lateral... Read More