WOD

OPEN GYM 10AM to NOON WOD 4 SETS @ INCREASING EFFORT  20/15 Calorie Bike 20 DB Front Rack Lunges (35/25)|(25/15) 20/15 Calorie Row 20 Slam Balls (30/20) -Rest 2:00 Between... Read More

8AM Bootcamp 9AM CrossFit WOD “TRIPP”  FOR TIME 37 Burpees 2 ROUNDS 10 Shoulder-to-overhead (135/95) 24 Med-ball Sit-ups (20/14) 80 Double Unders 37 Burpees 2 ROUNDS 3 Wall Walks 15... Read More

WOD Workout  TWO PARTS  I. ON A 10:00 RUNNING CLOCK… Establish 5RM Deadlift -Rest 5:00- II. ON A 10:00 RUNNING CLOCK… Establish 3RM Thruster  PARTNER FINISHER  2 ROUNDS FOR TIME... Read More

WOD Strength/Skill  EMOM x 8 MINUTES  1 Strict MU or 3 Strict MU Transitions  Workout  AMRAP x 15 MINUTES  60 KB Swings (53/35) 50 Cal Bike 40 Toe to Bar... Read More

WOD Strength/Skill  POST WORKOUT STRENGTH  2 SETS Max Front Squat -Rest as Needed b/t Sets- *Use the same weight from the workout. Movement can not stop at the top…must be... Read More

WOD Workout  6 SETS  AMRAP x 3 MINUTES 4 Burpee Box Jump Over (24/20) 4 C2B Pull-ups -Rest 1:00 b/t Sets- *Pick-up where you left off at the end of... Read More

WOD Strength/Skill  ON A 15:00 RUNNING CLOCK…  Build to 5 Rep TNG Power Snatch  Workout  AMRAP x 10 MINUTES  30 Double Unders (or 100m Sprint*) 10 Power Snatch (95/65)|(75/55) *Athlete... Read More

Gym Closed this weekend Saturday and Sunday