Workout of the Day

CrossFit WOD- 180723

Ryan riding along on a recent WOD.   2 Min x 5 10 Burpee Box Jump Overs (24/20) ME Assault Bike (cal) *Score= Cals Rx+: Jump over box; Rx: Jump on & Over box; Sx: step up and over  … Read more »

CrossFit WOD- 180721

Gracie waiting with a ball, ready for you to throw it.   Partner WOD For Time 60 HSPU/ Push ups 50 T2B 40 FSQ (155/110) 30 Am Swings (24/16) – Synchronized 60 Goblet Lunges (24/16)- Synchronized   “Only I can… Read more »

CrossFit WOD- 180720

Simon says 10 Toe touches… No wonder Greg is smiling.   AMRAP 12 10 ea OH Reverse Lunges (45/25) 5 BMU   “A good head and a good heart are always a formidable combination.” -Nelson Mandela

CrossFit WOD- 180719

Rowing together, separately…   EMOM x 20 1st: Cal Row 2nd: HSPU   “I have learned over the years that when one’s mind is made up, this diminishes fear.” —Rosa Parks

CrossFit WOD- 180718

Kayleen knocking out her ring rows during last week’s WOD.   “Amanda” Fort Time 9-7-5 RMU Sq Snatch (135/95)   “I have no regrets in my life. I think that everything happens to you for a reason. The hard times that you go… Read more »

CrossFit WOD- 180717

Throw back to the old place when Brooke was upping her pistol gainz.   Strength Day 5X5 ea Pistol Squats ME false grip ring rows after each set   “The depth and strength of a human character are defined by… Read more »

CrossFit WOD- 180716

Rob super focused on getting the calories on the bike during Saturday’s wod.   For Time ** 50 DU Before each round 21-15-9 OHS (135/95) 21-15-9 C2B Pull ups   “Problems are not stop signs, they are guidelines.” – Robert H…. Read more »

CrossFit WOD- 180714

Megan and Rudy pushing each other for extra Saturday fun gainz.   Saturday Partner WOD 5RFT (each: IGYG Format) 10 DB DL (50/35) 10 DB Hang Squat Cleans 10 DB S2OH 10/7 Cal Bike   “It does not matter how… Read more »

CrossFit WOD- 180713

Kristen taking in the world with a new view. Things aren’t always what they seem.   AMRAP10 15 Swings (24/16) 1-2-3-4 etc HSPU   **Score is time 😉 on the run   “Don’t let yesterday take up too much of… Read more »

CrossFit WOD- 180712

Marla working through her power snatches a couple weeks ago.   Strength 1RM Sq Snatch   Tabata Power Snatch (75/55) *Score= total reps   “The best preparation for tomorrow is doing your best today. ” -H. Jackson Brown, Jr.