Workout of the Day

CrossFit WOD- 180228

Some times we spend a few minutes modeling (aka stretching), next to the rowers before class.   For Time 1K Row 25 C2B Pull-ups 50 HSPU * 25 C2B Pull-ups 1K Row *Db Push Press   “Good, better, best. Never… Read more »

CrossFit WOD- 180227

Caught the class in different parts of the power snatch last week.   EMOMx15 1: 5 Power Snatches (115/80) 2: 6 ea Front Rack Rev Lunges (115/80) 3: 15 Hollow Rocks   “The most powerful weapon on earth is the… Read more »

CrossFit WOD- 180224

Class doing some KB DL to get warmed up for KB Swings. That great feeling when coach says, get there and hold the position.   Partner Wod for Reps AMRAP 25 300m Row ME Dips 300m Row ME SA Swing… Read more »

CrossFit WOD- 180222

Gracie helping Chris rest after a hard day of coaching. Be sure to get plenty of rest before starting in on the Open this week.   Strength 5-5-4-4-3-2-1 Back Squat *For Weight Then Pull-up/ MU work   “The quieter you… Read more »

CrossFit WOD- 180221

Scott & Megan during last Saturday’s partner wod.   2RFT (retest of 8/15/17) 28 Russian Swings (24/16) 21 FSQ (115/80) 15 Pull ups 90 DUs Rx+: 28 Swings, 21 FSQ, 150 DUs & 9 MUs   Then Skill Time  … Read more »

CrossFit WOD – 180220

Time for a new twist to those pull ups…   EMOM x 10 3 TNG Power Snatches (155/110) Then L-Sit Pull-ups 5x ME   “What lies behind us and what lies before us are tiny matters compared to what lies… Read more »

CrossFit WOD- 170219

Just out for a two with friends today.   Open WOD 15.5 27-21-15-9 Cal Row Thrusters (95/65)   “Only the guy who isn’t rowing has time to rock the boat.” – Jean-Paul Sartre

CrossFit WOD- 180217

Patty knocking out those thrusters last week.     “Partner FranRap” AMRAP 20 15 Thrusters (95/65) 15 Pull Ups *Alt Rounds & Tag partner   “The most important thing is to enjoy your life- to be happy- it’s all that matters.”-… Read more »

CrossFit WOD – 180216

Why 100# dumbbells? Why not?   3RFT 50 Cal Row 40 Russian Swings (24/16) 30 Situps *50/35 Cal Row   “The key to being happy is knowing you have the power to choose what to accept and what to let… Read more »

CrossFit WOD- 180215

Keagan getting in some warm up sets before his deadlifts on Monday.   Strength 7X1 Power Clean Front Squat Push Jerk Front Squat Split Jerk *2 min Rest **Pick weight Buy out: 10x :10/:05 Hardstyle Plank   “The roots of… Read more »