WOD

Clearly Marty loves Rowing WORKOUT OF THE DAY Warm Up:CrossFit Warm Up20 Banded GMs Skill:Low Back SmashDeadlift Review WOD:21-18-15-12-9-6-3DeadliftsRow for Cals Skill/Mobility:Hamstring Smash2 Sets, 8... Read More

Sye holding plank during push ups WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Wall Ball and Box Jump Efficiency  WOD:“Kelly”5 Rounds for time-Run 40030... Read More

Good Mornings WORKOUT OF THE DAY Warm Up:Run 200 m2 x Thru-8 Hanging Knee Raises6 Double KB Deadlifts8 Eye Level KB swings (single) 10 Mountain Climbers ... Read More

Trevor working a fast transition in the bar muscle up WORKOUT OF THE DAY Warm Up:Ski 1 Min15 V-Ups15 Push Ups10 Kipping Swings10 Dips10 Jumping... Read More

Ready to Rock and Roll WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Kettle Bell Swing WOD:5 Rounds for time-25 Kettle Bell Swings50 Double... Read More

A big, warm, Agoge welcome to:Cooper (Myles Yarnell), 1/12/22Cecilia (Letty Bollinger), 1/5/22Owen (Austin Delgado), 1/11/22 WORKOUT OF THE DAY Warm Up:Mixed Tabata-See Saw SquatsRussian TwistsAlternating... Read More

Garret Adding Serious Weight to His Dips WORKOUT OF THE DAY Warm Up:CrossFit Warm UpBetween Every Movement Perform 3 Burpees WOD:Mobility Day-Plantar SmashKnee Mobility w/... Read More

Paul hitting Triple Extension WORKOUT OF THE DAY Warm Up:Joint PrepBurgener Warm Up Skill:Med Ball CleanSumo Deadlift High Pull WOD:For time:30 Med Ball Cleans30 Toes... Read More

Kevin working on double unders WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Anterior Compartment Smash 2-3 Min Squat Therapy WOD:“Chelsea”:Every Minute on the Minute for... Read More

WORKOUT OF THE DAY Warm Up:Row 250m, then 2x thru10 Sit Ups12 Banded Shrugs12 Banded Lat Pull Downs10 Tuck Jumps Skill:Sprint Start Row Warm Up Power... Read More