WOD

     Please take a moment to check the cubbies up front.  We are starting to accumulate quite a few items and if they will... Read More

  WORKOUT OF THE DAY Warm Up:Running Warm UpCalf StretchSkill:WOD:Megan Taylor Memorial 5K any way: Complete a 5K of your choice: run, row, ski- solo... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpSkill:Pull Ups WOD:For Time30 Kettle Bell Front Rack Lunge Steps15 Pull Ups20 Kettle Bell Front Rack Lunge Steps10... Read More

WORKOUT OF THE DAY Warm Up:Joint PrepSkill:Kipping Dip WOD:10 Rounds for TimeRun 100 M10 Kettle Bell swings7 Dips Skill/Mobility:Trap Smash15 Side Plank Reach Thru Each... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up, 8 Reps EachTabata Burpees- 6 RoundsSkill: WOD:Mobility Day-First RibBanded Overhead Distraction Double Lax Ball Thoracic MobBanded Cross Body... Read More

WORKOUT OF THE DAY Warm Up:Jog 400m, then 2x Through-10 Sit Ups10 BB Push Press10 Low Box JumpsSkill:Push Jerk WOD:In 4 MinutesFind 2 Rep Max... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up 20 V-Ups20 Banded GMs 10 Lunge Mornings Skill:GHD Sit UpDeadlift WOD:For Time:100 Double Unders9-6-3 Deadlifts18-12-6 GHD Sit Ups100... Read More

WORKOUT OF THE DAY Warm Up:Ski 1 MinuteCrab Soccer Skill:DB Power CleansBox Jump Overs  WOD:Alternating Tabata-Dumbbell Power CleansBox Jump Overs Skill/Mobility:        ... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Toes to Bar Progression WOD:100 Wall Ball for time- every time you break perform 15 Toes to Bar... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up partner Style- While one person moves the other holds plank Skill:Pause Jerk  WOD:3 Rope Climbs30 Deadlifts15 Push... Read More