WOD

WOD Strength/Skill EXTENDED WARM-UP 3 SETS 5-10 Strict Pull-up 1:00 Handstand Hold -Rest as Needed b/t Sets- *Athlete should choose a number for each set that they can do unbroken... Read More

WOD Strength/Skill CLEAN COMPLEX EMOM x 10 MINUTES Power Clean + High Hang Squat Clean + Front Squat *Goal is to start with a moderate load and build to moderate-heavy... Read More

WOD Workout RECOVERY WORKOUT AMRAP x 30 MINUTES 15/10 Calorie Bike :30 OH Plate Hold (45/25) 20/15 Calorie Row 20 Step-ups (24/20) :30 Right Side Plank :30 Left Side Plank... Read More

HAPPY MEMORIAL DAY 8AM Bootcamp 9AM to 11AM Open Gym Closed, the remainder of the day. WOD Workout “MURPH” FOR TIME 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air... Read More

Memorial Day, Monday May 27th (Tomorrow!!!) 8AM Bootcamp, 9AM to 11AM Open Gym only WOD “Murph“ OPEN GYM 10AM to Noon WOD Workout EVERY 11:00 x 3 SETS 250m Row... Read More

Memorial Day, Monday May 27th 8AM Bootcamp, 9AM to 11AM Open Gym only WOD “Murph“ 8AM Bootcamp 9AM CrossFit WOD Workout PARTNER WORKOUT TEAMS OF 2… 2 ROUNDS FOR TIME... Read More

WOD Strength/Skill 3-3-3-3-3 Push Jerk* *Bar is taken from the Ground. Building each set. Start light to moderate and end slightly above workout weight. Workout FOR TIME 3-6-9-12-9-6-3 Push Jerk... Read More

Memorial Day, Monday May 27th 8AM Bootcamp, 9AM to 11AM Open Gym only WOD “Murph“ WOD Workout TABATA! 8 Sets, :20 Work / :10 Off Tabata 1 – Bike Tabata... Read More