down ups

CrossFit WOD- 181127

Way to go Nikki on the pistol progression. Always setting new challenges for yourself.   MetCon 5 RFT 20 Am Swings (24/16) 20 Down Ups   Optional Buy Out “Body Armor v4” 2-5 Supersets 10 Bench press 10 RDL’s 2min… Read more »

CrossFit WOD- 181116

What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.   Challenge WOD 4 AMRAP3x3 3 Power Cleans (95/65) 6 Push ups 9 Down… Read more »

CrossFit WOD – 181012

Rob doing what he does best. Focus on the work at hand.   MetCon Challenge WOD 4 AMRAP 3 x3 3 Power Cleans (95/65) 6 Pushups 9 Down Ups *1min rest between **Pick up where you left off   Optional… Read more »

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 »