skill work

CrossFit WOD- 180222

Gracie helping Chris rest after a hard day of coaching. Be sure to get plenty of rest before starting in on the Open this week.   Strength 5-5-4-4-3-2-1 Back Squat *For Weight Then Pull-up/ MU work   “The quieter you… Read more »

CrossFit WOD – 180119

So much pulling in one place…   5RFT 250m Row/ 200m Run 10 Pull ups 250m Row/ 200m Run 10 T2B Then Skill Work   “The more difficult the victory, the greater the happiness in winning.” – Pele

CrossFit WOD- 171110

Brian and Michael getting some rowing in during a recent wod. Both of these guys bring quite the energy to any class they attend.   Conditioning (IGYG format) 1000m Row 750m Row 500m Row 250m Row *Score is total time… 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 – 171011

You never know who you will inspire. Katie demonstrating planking as something fun for her littles. (**picture with her permission) Come and see for yourself. This is Free Week… M/W/F: 5am, 6am, 9am, noon, 4:30pm and 5:30 pm T/Th: same as M/W/F will additional… Read more »

CrossFit WOD- 170627

Free week is a great time to bring your friends to play.   Skill work   MetCon 3 RFT 500m Row 400m Run *15 min Cap   “Keep your fears to yourself, but share your courage with others.” Robert Louis… Read more »

CrossFit WOD – 170621

Free week means more time to work on your skills. Get in often this week.   Skill Time   MetCon 15min AMRAP 200m run 10 WB (20/14) 200m run 20 WB 200m run 30 WB Etc… *Score is # of… Read more »

CrossFit WOD – 170525

 Any day you can get in a workout is a great day, right Eric?   Skill work first   MetCon 7 RFT 100m Run 10 Sit-ups * *RX+: T2B *11min Cap   “Don’t be afraid to give up the good… Read more »

CrossFit WOD – 170519

Be sure to stretch before a little I go, you go rowing today.   Skills Pick a skill and work on it   Cardio, IGYG 1000m Row 750m Row 500m Row 250m Row *Score is total Time *24min Cap Reminder… Read more »

CrossFit WOD – 170510

April working some new skills this weekend.   Skills Pick a goat and work it.   MetCon 5X 500m Row *2 min rest or IGYG ** Score is Average   “Successful people do what unsuccessful people are not willing to… Read more »