CrossFit WOD -180308

Jon getting in some hollow rocks.   Strength Day 3RM Power Clean **30 DUs between each attempt Then 3x ME Pull-ups **15 Hollow Rocks between each set   “Even if you’re on the right track, you’ll get run over if… Read more »

CrossFit WOD- 180224

Class doing some KB DL to get warmed up for KB Swings. That great feeling when coach says, get there and hold the position.   Partner Wod for Reps AMRAP 25 300m Row ME Dips 300m Row ME SA Swing… Read more »

CrossFit WOD – 180220

Time for a new twist to those pull ups…   EMOM x 10 3 TNG Power Snatches (155/110) Then L-Sit Pull-ups 5x ME   “What lies behind us and what lies before us are tiny matters compared to what lies… Read more »

CrossFit WOD – 171215

Short bursts of hard work.    Conditioning 4min clock 500m Row ME Pullups 1min Rest 4min clock 500m Row ME Pushups 1min rest 4min clock 500m Row ME BW reverse lunges *Score= reps   “If you don’t give yourself permission… Read more »

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 – 170920

It’s important to cool down and get your FMS stretches in daily. What’s your favorite stretch after a hard wod?     Bergeron Beep Test EMOM x ME 7 Thrusters (75/55) 7 Pull ups 7 Burpees *Score is rounds **Rx=… Read more »

CrossFit WOD – 170512

Aaron showing some great clean & jerk skills this weekend.     11min AMRAP ME Pushups ME T2B 50 DU *Once PU & T2B break, then DU, then return to PU & T2B… **Score is reps   “Always bear in… Read more »

CrossFit WOD – 170427

Either Jessica is doing wallballs or she is just super excited about getting to run. Just put your hands in the air like you just don’t care.   3RM Each leg BB Front Rack Reverse Lunge   12min AMRAP 250m/200m… Read more »

CrossFit WOD – 170418

Always nice to get that short rest during a partner WOD, huh, Scott?   EMOM X12 1: Strict Pull up 2: ME Push-up (max of 20)   12min AMRAP ME Ring Row 200m Run *If break RR set, 200m run… Read more »

CrossFit WOD- 170417

Mitch likes to move it, move it… or row it, row it, as the case may be.   Skills   Pick a skill that you want to improve.   MetCon Part one: 4 mins 500m Row ME sit ups/ T2B… Read more »