Workout of the Day

CrossFit WOD – 170913

Ben likes to make heavy weights look easy. Here he is with a few floor presses between rounds of rowing.   E3MOMx6 5 ea DB Box Step ups on 20” (50/35) 10 V-ups 10 Down Ups   “Success at the… Read more »

CrossFit WOD – 170912

Brant warming up to his working weights. EMOMx21 3 PC (155/110) 3 FSQ (155/110) 3 Jerk (155/110) *Rx+: 185/130 **If out, rest two rds   “Many of life’s failures are people who did not realize how close they were to… Read more »

CrossFit WOD – 170911

Brooke and Jessica taking a moment to smile during a grueling Saturday morning WOD. It’s moments like those that help push you farther than you may believe you can go.   “Filthy Fifty” 50 Box Jumps (24/20) 50 Jumping Pull-ups… Read more »

CrossFit WOD – 170909

Don’t worry Peyton, no lunges today.   ** Only ONE week left of the Sugar Detox Challenge. Stay strong**   Partner WOD 60-50-40-30-20-10 Goblet Squats (32/24) Russian Swings (32/24) *can be 2×16 & 2×12   “I’ve learned that people will… Read more »

CrossFit WOD – 170908

Miles leaving nothing on the last run of the WOD, by sprinting in.   Conditioning 1 mile run w/ MB (20/14) 5 min rest 1 mile run w/o MB *Add times together   “The distance between insanity and genius is… Read more »

CrossFit WOD – 170907

In winter, pulling the sled up the snow covered hill to ride down seems challenging; but you have fun on the way down. In the summer and fall, pulling the weighted sled across the parking lot is truly a challenge…. Read more »

CrossFit WOD – 170906

Brooke doing some deficit push ups last month. She always strives for her best form on whatever the movement.   “Diane” 21-15-9 DL (225/155) HSPU   “Nothing great was ever achieved without enthusiasm.” -Ralph Waldo Emerson

CrossFit WOD – 170905

Several people stepped up to trying a new skill on Saturday with rope climbs. Kristina was able to nail the foot placement. Way to go!   EMOM x 9 4 Power Snatch (155/110) 4 OHS (155/110)   “The only journey… Read more »

CrossFit WOD – 170904

Happy Labor Day! **REMINDER** there are only 3 classes today (9AM, 10AM, and NOON) A little history: Labor Day was created in the late 19th century to pay tribute to the achievements of American workers and became a federal holiday in… Read more »

CrossFit WOD – 170902

“U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan,… Read more »