WOD

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

The Agoge version of couple’s therapy WORKOUT OF THE DAY Warm Up:Med Ball Warm Up Skill:Rowing Technique WOD:Partner WOD, you go/ I goFor Time:Row-1k750 m500m250... Read More

Rope Climbs WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Wall Ball 2FersRope Climb Skill Work WOD:For TimeRun 800 M3 Rope Climbs15 Kettle Bell Swings15... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Movement Review WOD:“MARTINE”For Time:6 Rounds- 3 Dumbbell Cleans3 Dumbbell Push PressThen Run 4004 Rounds-10 Dumbbell Deadlifts10 Dumbbell Front... Read More

Sometimes the modification for a movement is more challenging than the movement itself WORKOUT OF THE DAY Warm Up:Dynamic Mobility SetJunkyard Dog Warm Up Skill:Burgener... Read More