WOD

Leah utilizing dynamic hip extension – nice holiday tee 🙂 WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Adductor SmashMovement Review WOD:30 Reps each:Pull UpsDumbbell Push... Read More

Sometimes we have members like Jeanette squat to a box, to ensure full range of motion and depth in her squat.  WORKOUT OF THE DAY... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpSkill:Toes to Bar ProgressionCycling the Snatch WOD:21-15-9 Reps for time of:Power SnatchToes to Bar Skill/Mobility:Low Back SmashWeighted Dips... Read More

WORKOUT OF THE DAY Warm Up:2x7 V-Ups— Forward Roll7 Stink Bug Push Ups—- Spider-Man Stretch7 Kipping Swings—- Bear Crawl7 Thrusters—- Crab WalkSkill:Rhomboid SmashMU Progressions  WOD:As... Read More

Thank you to everyone that came out to push through “Kelly Brown”. We love you all! WORKOUT OF THE DAY Warm Up:Rowling for Burpees x3,... Read More

We’d like to introduce Hayden Scott Helgerson, born 12/31/21! Congratulations Molly and Ryan, he’s beautiful! WORKOUT OF THE DAY Warm Up:CrossFit Warm UpSkill:Paleo Chair x... Read More

WORKOUT OF THE DAY   We will be closed Friday and Saturday to ring in the New Year.  It’s a great time to get outside... Read More

Please join us in honoring and remembering Kelly’s life (on her birthday) with her workout “Kelly Brown”.  This workout will undoubtedly challenge everyone – a... Read More

WORKOUT OF THE DAY Warm Up:AMRAP in 6 min-10 Squats15 Triceps Press Downs10 Alt. DB Deadlifts10 BB Press20 Single UndersSkill:Dumbbell Snatch WOD:Tabata-Push PressDouble UndersBurpeesDumbbell Snatch... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpSkill:Banded Overhead DistractionBurgener for the Clean WOD:As Many Rounds as Possible in 12 Minutes:Ski 100 M10 Sit Ups10... Read More