WOD

WORKOUT OF THE DAY Warm Up:Rolling x 410 Kipping Swings Skill:Hip Mob Drills 3-4 MinThrusters WOD:“Jackie”-Row 100050 Thrusters30 Pull Ups Skill/Mobility:“L” Sits – Accumulate 2... Read More

Candace making good use of her feet in rope climbs WORKOUT OF THE DAY Warm Up:As a Team, Jog 800m, passing a medicine ball Skill:Spend... Read More

Kimberly locking out her deadlift WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:ThrustersWall Ball 2Fers WOD:For time-30 Burpees25 Double Unders25 Cal Row25 Double Unders20... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:HSPU Warm UpClean High Pull x6 x2 WOD:21-15-9 Reps For time of:Handstand Push UpsPower Cleans Skill/Mobility:Double Under Ladder... Read More

Tiffany going for her box jumps! WORKOUT OF THE DAY Warm Up:Running Warm UpDynamic Mobility Set x6 each Skill:2x Warm Up 100m WOD:Run:400 M x... Read More

Beautiful Overhead Position Chris WORKOUT OF THE DAY Warm Up:AMRAP in 6 Min8 V-ups6 Push Ups8 KB Swings6 Hanging Knee Raises1 Shuttle Run (warm up... Read More

Jodi crushin’ it WORKOUT OF THE DAY Warm Up:Ski 1 Min15 GHD Sit Ups15 Standing Hollow Pull Downs15 PVC Overhead Squats10 PVC Pass Throughs10 Rolling... Read More

Hi Darcy! WORKOUT OF THE DAY Warm Up:Musical Medicine Ball Skill:First RibPull Up Progression WOD:Alternating Tabata of:Kettle Bell SwingsPull Ups Skill/Mobility:        ... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:The Pullover KB Snatch  WOD:For Time-100 Double Unders25 GHD Sit Ups20 Pistols15 Hand Stand Push Ups10 Kettle Bell... Read More

Nina hard at work WORKOUT OF THE DAY Warm Up:Joint Prep Skill:MU ProgressionsWarm Up Cleans WOD:As Many Rounds as Possible in 20 Minutes of:3 Muscle... Read More