erg rowing

CrossFit WOD – 171127

A little rowing to start off the week.   Conditioning 5 RFT 250m Row 20 DB Step ups (total, 50/35)   “Well begun is half done.” – Greek Proverb

CrossFit WOD- 171120

Holiday week. Let’s get it started with your Monday workout.     For Time 30/21 Cal Row Then: 10-1 Swing (24/16) Goblet Squat (24/16) Then: 30/21 Cal Row Then: 50 Burpees   *Rx+: 32/24   “Replace fear of the unknown… Read more »

CrossFit WOD- 171117

Hope you’re enjoying our week of benchmark wods. What was your favorite? Were there any you were hoping to see, but didn’t? Let us know.   “Christine” 3RFT 500m Row 12 BW DL 21 Box Jumps (24/20)   “There are… Read more »

CrossFit WOD – 171030

Putting in consistent effort will yield the gainz.   Conditioning “Jackie” 1000m row 50 Thrusters (45/35) 30 Pull-ups   “If you only ever give 90% in training then you will only ever give 90% when it matters.” – Michael Owen… Read more »

CrossFit WOD – 171020

Mitch and Ben working for “just one more rep” during their last wod during last Saturday’s Festivus.   ***Please note there will be NO 10AM class on Saturday. Just 9AM Hallowod.***   MetCon 15 min Row for distance   Then,… Read more »

CrossFit WOD – 171023

Proud of each of you that even when you forget shoes, socks, etc, you still get the wod done. A special shout out to those that hear a need and jump in with the “I have an extra… “.  … Read more »

CrossFit WOD – 171013

Greg rowing the rower right out the door. Come see what this rowing is about and check us out during Free Week. F: 5am, 6am, 9am, noon, 4:30pm & 5:30pm Sat: 9 am & 10 am (10 am is always… 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 – 170915

Everyone has a movement they don’t care to do. Don’t let that keep you from getting your workout in.     3RFT 21 Cal Row 15 Wallballs (20/14) 90 DU   “Expecting life to treat you well because you are… Read more »

CrossFit WOD – 170904

Happy Labor Day! **REMINDER** there are only 3 classes today (9AM, 10AM, and NOON) A little history: Labor Day was created in the late 19th century to pay tribute to the achievements of American workers and became a federal holiday in… Read more »