WOD

Kimberly working hard to acquire her bar muscle ups WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Global Gut Smash x 2 Min Skill:10 Each- Scap... Read More

Welcome back Missy! WORKOUT OF THE DAY Warm Up:AMRAP in 6 Min, 8 reps Each-Squats w/ ER Lift V-UpsFace Pulls to “Y”PVC Pass Throughs BB Behind the... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:First RibDumbbell Snatches WOD:50-40-30-20-10Double Unders40-32-24-16-8Dumbbell Snatches30-24-18-12-6Toes to Bar Skill/Mobility:Cool Down Jog 3-4 minKneeling Forearm Stretch

WORKOUT OF THE DAY Warm Up:Dynamic Mobility 15 Banded Shrugs10 Pause Squats10 Tuck Jumps Skill:Front Rack MobSquat Cleans WOD:5 Rounds for time:|Run 200 MSquat CleansRd1: 5... Read More

Jimmy’s boots were made for rowing WORKOUT OF THE DAY Warm Up:Joint Prep  Skill:Hip External RotationsThrusters WOD:As Many Reps as Possible in 15 MinutesAscending by... Read More

Who wants to row 5K? These peeps do WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Movement Review WOD:Partner WOD for Time:P1: Farmer’s Carry 100... Read More

Wall Ball shots at 5pm WORKOUT OF THE DAY Warm Up:30 Sec Each x 2 RoundsPlank UpsSee- Saw SquatsRing RowsLow Box JumpsKB Swings Eye LevelSki... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Dorsiflexion PAILS and RAILSSquat “Ys” WOD:Every Minute on the Minute x 15 Minutes Overhead SquatRd 1-5: 75% x... Read More

Lauren shrugging under her clean WORKOUT OF THE DAY Warm Up:Row 200m Dynamic Mobility Set Skill:Burgener For Power SnatchMU/ Double Under Scaling WOD:As Many Rounds as... Read More

Mart and heavy squat cleans WORKOUT OF THE DAY Warm Up:Jog Forward/Backward 200m CrossFit Warm Up Skill:Sumo Deadlift High Pull Progression WOD:5 Rounds for time-Run 400... Read More