8min cap

CrossFit WOD – 170309

With all those brains, sometimes it gets hard to carry your head around…   WL E3MOM x 5 3 Squat Snatches *Score = Weight   MetCon 21-15-9 Russian Swings (24/16) Ab Mat Situps Down Ups *8min Cap   First, we’re… Read more »

CrossFit WOD – 161208

You heard me right.  We’ll go ahead and blame Nick for this one…   Strength/Skill E2MOM x 6 5 Thrusters *Score = Weight *Can add weight as you go MetCon 10 RFT 3 Thrusters (115/80) 5 Pullups *8min Cap  … Read more »

CrossFit WOD – 161206

It’s not necessary to do those hours and hours of cardio in a week.  Make it more fun.  Make it more beneficial.  Train hard.  Train heavy.  Just move.   Strength/Skill 5×5 Deadlifts *2:30 clock *Go heavy   MetCon 21-15-9-3 For… Read more »

CrossFit WOD – 111616

Look for weekly videos that we’ll start posting that will be your chance to “Ask the Trainer” and other fun facts…   Strength/Skill EMOM x 10 1 Heavy Pullup *Score = weight used or type of pullup done   MetCon… Read more »

CrossFit WOD – 161111

Happy Veteran’s Day!   Find a veteran.  Thank them.  Find someone who is currently serving.  Thank them. Maybe it’s someone you know.  Perhaps it’s not.  Thank them, anyway.   It is because of these people that we have the ability… Read more »

CrossFit WOD – 161004

9am is 9:30am today.  Back to regularly scheduled class times after that!   Don’t forget!   WL 15-20min to find 1RM Power Snatch   MetCon 3 RFT 10 Power Snatches (115/80) 100m Run *8min Cap   Movin’ on up to a… Read more »

CrossFit WOD – 160426

Nice work!  You kept working at it and it finally paid dividends.  Look at that range of motion, my man!   MetCon For Time 15 Calorie Row 30 Alternating DB Stepups (50/30; 24/20) 15 Calorie Row 30 Ab Mat Situps… Read more »

CrossFit WOD – 160310

It was a blast doing 16.2 and 16.3 might just bring up the skill level.  But we’ll find out…   WL EMOM x 10min 1 Snatch   *Start at 80% of 1RM and can adjust from there   MetCon 21-15-9… Read more »