WOD

HOLLIDAY SCHEDULE  November 28th to 30th, gym closed  December 21st, “12 Days of Xmas” WOD December 23rd to 25th, gym closed  December 31st, 8am Bootcamp, 9-10am Crossfit  January 1st, gym... Read More

Holliday Schedule November 28th to 30th, gym closed December 21st, “12 Days of Xmas” WOD December 23rd to 25th, gym closed December 31st, 8am Bootcamp, 9-10am Crossfit January 1st, gym... Read More

Holliday Schedule November 28th to 30th, gym closed December 21st, “12 Days of Xmas” WOD December 23rd to 25th, gym closed December 31st, 8am Bootcamp, 9-10am Crossfit January 1st, gym... Read More

Strength/Skill ON A 20:00 RUNNING CLOCK… Build to 1RM Front Squat Workout EMOM x 9 MINUTES MIN 1 – Max Front Squats (155/105)|(115/75) MIN 2 – Max Barbell Front Rack... Read More

Strength/Skill ON A 15:00 RUNNING CLOCK… Build to 1RM Push Press Workout 3 PARTS: 1) EVERY 2:00 FOR 2 SETS 35 Double Unders 15 Push Press (115/75)|(75/55) -Rest 1:00- 2)... Read More

Workout 5 ROUNDS FOR TIME 25/22 Cal Row 15 Burpees to Plate 7 Bar Muscle-Ups

Workout PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 60 Front Squats (135/95)|(95/65) 50 Clean & Jerk 40 Power Snatch 30 Clusters** *Partner 1 works while Partner 2 rests. Complete... Read More

Workout BENCHMARK WORKOUT “HELEN” 3 ROUNDS FOR TIME 400m Run 21 KB Swings (53/35)|(35/26) 12 Pull-ups FINISHER 5 SETS 10 Strict Toes 2 Bar or Strict Knee Raise -Rest as... Read More