CrossFit WOD – 171115

“Cindy” looks forward to challenging you today.   “Cindy” AMRAP20 5 Pull-ups 10 Push ups 15 Squats   “Good, better, best. Never let it rest. Until your good is better and your better is best.” – Tim Duncan

CrossFit WOD – 171017

Nick taking a moment to smile during this past weekend’s deadlift ladder.   “Cindy” full of “Grace” For Time 1 Clean & Jerk (135/95) 1 Rd of “Cindy” 2 C&J 1 Rd of “Cindy” 3 C&J etc til 10 C&J… 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- 170803

Don’t be left out, come play with Cindy. **Be sure to get your August goals up on the board and  Saturday FMS scheduled.**   MetCon “Cindy” 20 AMRAP 5 Pull-ups 10 Push ups 15 Air Squats   “The world as… Read more »

CrossFit WOD – 170713

Kim working on some single arm dumbbell strength.   MetCon 4RFT 10ea Single Arm DB Squat Snatch (do not alternate) (50/35) 15 Push Ups *10min Cap   “Courage is the discovery that you may not win, and trying when you… 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 WOD – 170626

Elizabeth showing determination to do her best.   “Barbara” 5RFT 20 Pull ups 30 Push ups 40 Sit ups 50 Squats *3 min rest between rounds **41 min cap   “Happiness is where we find it, but very rarely where… Read more »

CrossFit WOD – 170602

“What you focus on expands. So focus on what you want, not what you do not want.” (Esther Jno-Charles). Where are you focusing your thoughts and energy?   MetCon For Time 60-40-20 Russian Swings (24/16) 30-20-10 Push ups *8 min… Read more »

CrossFit WOD – 170428

You don’t have to go upside down like Megan to get a good workout today.   EMOM X 10 3-5 Strict Pull ups *Add weight   Tabata (4 mins each) Goblet Squat (24/16) T2B Pushup** *Total Reps *1 min transitions… 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 »