WOD

Coach Kelli clearly getting her chin over the bar WORKOUT OF THE DAY Warm Up:Dynamic Mobility Set Skill:Calf Stretch5 Kipping Swings, Plank Ups, Lunge Steps... Read More

Yay burpee pull ups! WORKOUT OF THE DAY Warm Up:CrossFit Warm UpBrief Running Warm Up Skill:Skill Review WOD:For Time: Run 1 Mile15 Muscle Ups30 Kettle... Read More

Heidi locking out big thruster weight WORKOUT OF THE DAY Warm Up:Jog 100m Forward/BackwardThen 2x10 Hip Circle Steps l/r/f/b8 Hip Circle Pause Squats12 Banded GMs8... Read More

WORKOUT OF THE DAY Warm Up:Mixed Tabata, 3 Rounds-Sit UpsHip HurdlesKB DLsKipping Swings Burpee Tuck Jumps Skill:Power Cleans  WOD:Alternating Tabata of:Toes to BarPower Cleans Skill/Mobility:Trainer Guided... Read More

Shuttle runs are fun?? 😉 WORKOUT OF THE DAY Warm Up:15 Sit Ups—- Forward Rolls10 Hand Release Push Ups—- SpiderMan Stretch15 KB Deadlifts—- Toy Soldier10... Read More

Csilla making sure her chin gets over the bar during the Open WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Banded Hip ExtensionPull Ups WOD:Every... Read More

Our teens are strong! WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Burgener Warm Up WOD:50-40-30-20-10 Double Unders10-8-6-4-2 Squat Snatch Skill/Mobility:Grip Work- Monkey Hangs,... Read More

Good lift! WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Rope Climb FootworkDB Snatch WOD:For Time:4 Rope Climbs20 Dips20 Dumbbell Snatches3 Rope Climbs15 Dips16 Dumbbell... Read More

Attentively listening to the workout brief WORKOUT OF THE DAY Warm Up:Rolling x4 Skill:Med Ball CleanWarm Up Movements WOD:For TimeRow 1000 m50 Deadlifts40 Push Press30... Read More

WORKOUT OF THE DAY Warm Up:Dynamic Mobility Skill:Paleo ChairThrusters WOD:“Death By”-Thrusters Skill/Mobility:Weakness Work for Back Squats – trainer guided