Saturday, August 20th, 2022
Busy 6am class WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Rowing Efficiency WODFor Time:Row 30 Cals30 Dumbbell DeadliftsRow 20 Cals20 DB DeadsRow 10 Cals10... Read More
Friday, August 19th, 2022
WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Power Cleans and Power Clean CyclingMU Progression WOD5 Rounds for time of:3 Power Cleans4 Muscle Ups5 Burpee Box... Read More
Thursday, August 18th, 2022
WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Dynamic Hamstring Stretches WODRun 400 m x 6 Skill/Mobility:Couch StretchPlantar Smash
Wednesday, August 17th, 2022
WORKOUT OF THE DAY Warm Up:CrossFit Warm UpJog 400m Skill:First RibKettle Bell Swings WOD:150 Kettle Bell Swings for Time Skill/Mobility:Forearm Stretch Tempo Work- EMOM for... Read More
Tuesday, August 16th, 2022
Crocket on the Duffalo Bar WORKOUT OF THE DAY Warm Up:30 Sec Each, 2 x-Sit UpsPVC Pass Throughs (first round); PVC Over Head Shrugs (second... Read More
Monday, August 15th, 2022
WORKOUT OF THE DAY Warm Up:Ski 200m15 Banded Pull Aparts— Crab Walk16 Hip Hurdles —- Bear Crawl10 Hanging Shoulder Shrugs—- Hurdle Over/ Under10 Stink Bug... Read More
Saturday, August 13th, 2022
Welcome to the Agoge family Kristin! WORKOUT OF THE DAY Warm Up:Musical Medicine Ball Skill:Sprinter to Samson Stretch x 8 EachBanded Overhead Tricep ExtensionDumbbell Snatch... Read More
Friday, August 12th, 2022
WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Split Jerk Split Jerk Balance WOD:As Many Rounds as Possible in 20 Minutes of:Run 400 5 Pull... Read More
Thursday, August 11th, 2022
Cam and box jumps WORKOUT OF THE DAY Warm Up:Dynamic Mobility Set Skill:PVC Pass Throughs x 8 BB Overhead Shrugs x 15Behind the Neck Jerk/OHS Rack... Read More
Wednesday, August 10th, 2022
New member Andrea is so strong! WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Clean and Jerk Progression Review/ Warm Up Movements WOD:For Time:2 Rope Climbs30... Read More