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 – 170923

With Chong’s enthusiasm for working out, it was no surprise her brother would want in on the fun. It was definitely a treat to have him join us while he was in town.   Synchronized Partner WOD For Time 800m… Read more »

CrossFit WOD – 170724

It’s Monday. Perfect day to swing in and start your week off right.   MetCon E5MOM x 4 400m Run 5 Strict Pull-ups 10 Pushups 15 Russian Swings (24/16)   “Never look directly at the sun. Instead, look at the… Read more »

CrossFit WOD – 170527

Memorial Weekend. While we gather for picnics and fun, be sure to take a moment to remember those that gave their all for our nation. They are the Heroes and reason for this time of remembrance. Today we will be doing the Murph… Read more »

CrossFit WOD- 170524

Evan using extra focus to work on those pistol squats.   MetCon 10min Ladder (1 ea, 2, ea, 3 ea, etc) Russian Swings (24/16)** Pushups 20 DU between rounds **RX+: AM Swings   “No one can make you feel inferior… 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 – 170325

Lift big weights, move often, eat well, etc.  Big things coming!   Partner MetCon For Total Time & AMRAP 800m Row or 1000m Run Then 12min AMRAP of 100 Russian Swings (32/24) 50 Pushups Then 800m Row or 1000m Run… Read more »

CrossFit WOD “Angie” – 170301

It’s a good day to do some cardio, don’t you think?   “Angie” For Time 100 Pullups 100 Pushups 100 Ab Mat Situps 100 Air Squats *34min Cap   Starting the month with a Benchmark WOD…

CrossFit WOD – 170203

I just like to lift.  Lifting is my favorite.   CrossFit Games Open WOD 11.2 AMRAP 15 9 Deadlifts (155/110) 12 Pushups 15 Box Jumps (24/20)   Some more Open prep coming through the rest of February before we get… Read more »

CrossFit WOD – 170131

Fitness is a great thing.  It can protect you from chronic sickness.   Strength/Skill 3RM Each Leg Barbell Reverse Lunge *Score = weight   MetCon Death by Pushups Pullups *1ea, 2ea, 3ea, etc. until you cannot complete the work in… Read more »