WOD

Derek with some heavy weight overhead WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Sumo Deadlift High Pull ProgressionSandbag Over Shoulder WOD:As Many Rounds as... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up10 Kipping Swings10 “L” Raises Skill:Toes to Bar Sequence Bar MU Progression  WOD:5 Rounds for time of-25 Double... Read More

Handstand Walking WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Low Back Mob10 Each- PVC Pass Throughs, KB Deadlifts, Eye-Level Swings WOD:150 Reps for time of... Read More

Leta working on high elbows WORKOUT OF THE DAY Warm Up:Musical Med Ball Skill:Squat Therapy WOD:“Death By”- Kettle Bell SwingsWall Ball Skill/Mobility:

WORKOUT OF THE DAY Warm Up:Row 2 MinCrossFit Warm Up Skill:Burgener Warm Up WOD:For Time:Row 20 Cals20 Hang Power SnatchRow 15 Cals15 Hang Power SnatchRow... Read More

Prom 2022 WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Dynamic Calf Stretch Hip Mob WOD:As Many Rounds as Possible in 15 Minutes of:20 Double Unders15 Overhead... Read More

It’s never too early to set a good example WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Ring MU Progression-Ring Rows—> Kneeling Transitions—> Seated Transitions—>... Read More

Strong work Steph WORKOUT OF THE DAY Warm Up:10 Sit Ups—- Bear Crawl10 Stink Bug Push Ups—- Crab Walk20 Hip Hurdles—- Spider-Man Stretch 10 Kipping Swings—-... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up20 Banded GMs10 Banded Shrugs Skill:Devil Press   WOD:For Time:Run 100 M30 DB DeadliftsRun 10030 DB Hang Power CleanRun... Read More

WORKOUT OF THE DAY WOD:No Saturday workout, but we sure could use your help setting up for Prom.  Set Up starts around 9am.  Hope to see... Read More