toes to bar

CrossFit WOD – 180317

Carter getting a boost from dad up to the rings to work on some ring muscle ups before 18.3.   Partner WOD 10RFT 200m Run (250 Row) 15 T2B 20 Burpees *Alt movements, 35 min time cap   “Our greatest… 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- 171103

Jessica taking the kettlebells for a Saturday morning stroll. Okay, truth be told, she was going much faster than this picture portrays.   AMRAP 12 10 DB Thrusters (35/20) 10 T2B 30 DU   “Your life will fly by, so… Read more »

CrossFit WOD – 170902

“U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan,… Read more »

CrossFit WOD – 170830

Set your mind to it, and don’t let anything hold you back.   MetCon 21-15-9 Shoulder to Oh (115/80) T2B *Rx+: 135/95 [21- 1:30, 15- 1:00, 9- :30] Then… :10/:05 x 10 Planks     “Dream big and dare to… Read more »

CrossFit WOD – 170731

Always good to start the week off with a Monday workout. Swing in and get it done.   MetCon 8min AMRAP 20 Russian Swings 15 T2B   “Every day brings with it the promise of a new beginning.” – Katrina… Read more »

CrossFit WOD – 170529

Reflection day. On a day filled with fun, remember those that paid the price for our Freedom.  Find a way to demonstrate that reflection, as there are little eyes and ears soaking up your words and actions trying to be… 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- 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 »

CrossFit WOD- 170413

Weights just live to be lifted. Let’s help them reach their dreams.   Strength   1 RM Deadlift   MetCon   10 min AMRAP 40 DU 10 T2B 10 Alt DB Snatch (50/35)** **Rx+: Alt DB Squat Snatch   “Success… Read more »