down ups

CrossFit WOD – 171106

Reminder, tonight is the initial Monday Night Yoga. See you there!   MetCon 3 RFR (1min each) Russian Swings (24/16) Down Ups Cal Row Rest   “While one may encounter many defeats, one must not be defeated.” – Maya Angelou

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 – 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 – 170829

Who is the one person you can count on to push you toward greatness? It’s always fun to watch the friendly rivalries, and besties cheering each other on both at the gym and online.   MetCon 21 DL (135/95) 15… Read more »

CrossFit WOD – 170703

****Come on in at normal class times, except NO 6:30pm class today.***   Also a reminder that this Saturday is our Rowing & Running Clinic. Be sure to sign up on the sign up sheet when you come in for… Read more »

CrossFit Partner WOD – 170317

Congrats to everyone who went ahead and got their first, and several more, Rx handstand pushups!   Partner BB 150 Total Goblet or DB Front Squats *Record Time   MetCon 15min AMRAP 50 Russian Swings (24/16) 30 Burpees 10 Pullups… Read more »

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 – 170118

Don’t miss out on this chance to make it in here for an entire week for free!   MetCon (last completed 7/19/16) 5 Rounds for Time 5 Power Snatches (135/95) 250m Row* *Can sub 15 burpees if out of rowers *12min… Read more »

CrossFit WOD – 170112

Eric S enjoying a little box jumping the other day.   MetCon For Time 100 Barbell Front Rack Reverse Lunges (135/95) *Every Drop = 8 Burpees *18min Cap   Let’s have a little fun with some grunt work… Nothing complicated…… Read more »

CrossFit WOD – 170104

Strength is empowering.  Knowing you are strong is a wonderful feeling, right Jenn?   WL 15 – 20min to find 1RM Squat Snatch   MetCon 3 Rounds for Total Reps Calorie Row Burpees Rest *1min at each station *Keep track… Read more »