When did you last look back to see how far you’ve come? Here Jenn and Lisa are knocking out a wod at the prior location. “Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dip Optional Buy Out “The Pump” 1-4… Read more »
CrossFit WOD- 181130
Workout of the Day
CrossFit WOD- 181129
Welcome back to Jessica after your maternity break. Already crushing the WODS! Cardio AMRAP11 21 Cal Row 15 Box Jump Overs (24/20) 9 C2B 30 Dubs Optional Buy Out “Midline Giant” *11 mins is a moderate range,… Read more »
CrossFit WOD- 181128
I see Mitch is starting light… Strength Bear Complex 5×7 Power clean+ Front Squat+ Overhead+ Back Squat+ Overhead *All 7 reps unbroken *5min max rest **Score is weight Optional Buy Out “Body Armor v5” 1*4 Super Sets ME… Read more »
CrossFit WOD- 181127
Way to go Nikki on the pistol progression. Always setting new challenges for yourself. MetCon 5 RFT 20 Am Swings (24/16) 20 Down Ups Optional Buy Out “Body Armor v4” 2-5 Supersets 10 Bench press 10 RDL’s 2min… Read more »
CrossFit WOD- 181126
Megan knocking out her HSPU during last week’s wod. Cyber Monday “Mary” AMRAP 20 5 HSPU 10 Alt Pistols 15 Pull ups Optional Buy Out “Abs Up” *”Mary” is not only a benchmark WOD but it is… Read more »
CrossFit WOD- 181124
U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from… Read more »
CrossFit WOD- 181123
Just one more breath before I pick the bar up again…. **Take note there are only 3 class times for Friday!** Black Friday with “The Chief” AMRAP3 x 5 3 Power Cleans (135/95) 6 Push ups 9 Air Squats… Read more »
CrossFit WOD – 181121
Focus on the task at hand and everything else will fall into place. E2MOM x 3ea 3×5 Push Jerk 3×3 Push Press 3×1 Strict Press *Score is weight in each (3 scores) Optional Buy Out “ScapJacked v2” 3… Read more »
CrossFit WOD- 181120
Not even to Thanksgiving but it looks like “Hawley”Day Bells are ringing 🙂 **Be sure to make your vote count on the Burn the Bird WOD, watch portal** 2RFT 10 Double Bell Swing 10 Double Bell Clean 10 Double… Read more »
CrossFit WOD- 181119
Katie out for a ride on the bike… Cardio 21-15-9 Cal Bike 9-7-5 BMU *Retest from 8/17/18 Optional Buy Out “ScapJacked v1” *Staying under 6-7 minutes is very high intensity, high density, high power output way of getting… Read more »
