CrossFit WOD- 180414

** NO 10 AM CLASS on SAT** WE’RE MOVING!!! Ready to do some functional fitness? Grab some weights, kettlebells, ropes and boxes… let’s move into that beautiful new place today. Plan to start going there Monday for classes.   2RFT… Read more »

CrossFit WOD – 170505

Jon will leave no stone unturned. He just likes to lift.   Strength 3RM C&J *10  mins to find   MetCon E3MOM X 6 5 Hang Power Cleans 12-20 PU     “You may have to fight a battle more… Read more »

CrossFit WOD- 170410

Rudy likes to clean the weights off the floor. He’s helpful like that.   MetCon   EMOM x 20 (Alternating) 1 Min: 3 Squat Clean (205/145) 2nd Min: 8-10 Pull Up ** ** Rx+: 8-10 C2B   Do something today,… Read more »

CrossFit WOD – 161029

Saturday!! VALAS be there!!   EMOM x 10 1 Heavy Pull-up   Partner METCON Max Thrusters (95/65) 250m Row 10 Minute AMRAP *Score is Thruster Reps   VALAS….OH…..YEA!!!

CrossFit WOD – 161026

After tackling that bear we all have to feel a little super, so lets use our superpowers to clean!   15 – 20 minutes for 1 RM Power Cleans   7 minute AMRAP 7 Power Cleans (135/95) 7 pull-ups  … Read more »

CrossFit WOD – 161019

Who is ready to meet a sweet girl named “Eva”, it usually takes 5 times to get use to her.   “Eva” 5 RFT 800m run 30 KB Swings (32/24) 30 Pullups   *40 minute cap Every 100 m =… Read more »

CrossFit WOD – 161018

With Halloween just around the corner, we should all be working on our DEAD lifts. You never know when that might come in handy 😉   6 minute AMRAP   3 Deadlifts (315/220) 12 Pull-ups 12 Sit-ups   Skill Work… Read more »

Easy Gleason WOD – 151217

One piece of the team at The Trio a week or so ago.  Don’t forget to test yourself, periodically.   Everything in CrossFit is observable and repeatable (measure and remeasure). You could fit everything that we measure on a continuum… Read more »

WB & PU – 151110

The CrossFit Card Game was a fun time after a rough Hero WOD on Saturday!   Why the short WOD today? We are leaving plenty of time to work on some fun skill work. What skill(s), in particular? Well, that’s… Read more »