CrossFit WOD – 171208

Marla knocks those burpees out like they’re nothing.   Conditioning AMRAP 20 15 Burpees 30/20 Cal Row 15 T2B   “The most important things are the hardest to say because words diminish them.” – Stephen King

CrossFit WOD – 171021

Hallowod today. Be sure to dress up!  ***Please note there will be NO 10AM class on Saturday. Just 9AM Hallowod. This will give us the opportunity to go support Coach Chris & the lovely Katie at Battle in the Bluffs.****… Read more »

CrossFit WOD- 171009

Free classes all week long… feel free to come check out all the fun. M/W/F: 5 am, 6 am, 9 am, noon, 4:30 pm and 5:30 pm T/Th: same as MWF plus a 6:30 pm class Sat: 9 am & 10 am… Read more »

CrossFit WOD – 170927

Every wod is a test of not only your muscles but also your fortitude. Do you stop before time? Do you leave it all on the mat? This week challenge yourself to push “just one more” step, rep, second… You… Read more »

CrossFit WOD – 170926

Every repetition counts today, so work until the end.    AMRAP10 10 DL (225/155) 3 Bar Muscle ups   “A good leader is a person who takes a little more than his share of the blame and a little less… Read more »

CrossFit WOD – 170817

Chong showing how quick she can knock out those rope climbs.   MetCon AMRAP 10 1000m Row ME DUs *Score is DUs Then… 5 Rope Climbs “He who conquers others is strong; He who conquers himself is mighty.” – Lao… Read more »

CrossFit WOD- 170809

Kim putting in the work to get those gainz.   MetCon 10min AMRAP 10 L DB Power Snatch (30/20) 10 L DB OH Rev Lunge (30/20) 10 R DB Power Snatch 10 R DB OH Rev Lunge *Rx+: 40/25 **Score… Read more »

CrossFit WOD – 170731

Always good to start the week off with a Monday workout. Swing in and get it done.   MetCon 8min AMRAP 20 Russian Swings 15 T2B   “Every day brings with it the promise of a new beginning.” – Katrina… Read more »

CrossFit WOD – 170718

Jenn getting some lifting done.   MetCon 6min AMRAP ME DB Thrusters (35/20) EMOM= 5 DL (225/155) *Score is number of Thrusters   “When something comes easy, you usually let it go the same way.” – Nora Roberts  

CrossFit WOD – 170715

Working with a Partner today to lighten the load.   MetCon 18min AMRAP- Partner WOD 9 Front Squats (155/110) 15 Ring Rows 21 Burpee Plate Slams (45/25) *P1/P2 Alt movements   “Feel yourself climbing the mountain.” – A.D. Posey