weightlifting

CrossFit WOD – 170407

Don’t forget about the Mobility clinic Saturday Morning.   Free for members, $10 for guests, we’ll start at 11am.   WL 1rm Squat Snatch   MetCon Tabata (8ea) Power Snatches (75/55) Burpees Over Bar *score = total reps Rx+= 95/65… Read more »

CrossFit WOD – 170322

I’m sure Brian is looking forward to thrusters on Friday just like the rest of us!  Can’t keep this man down!   WL E3MOM x 5 3 Squat Cleans   MetCon 10min AMRAP 15 Wallballs (20/14) 10 T2B   I… Read more »

CrossFit WOD – 170321

Can’t be shy about them double unders anymore, eh, Brooke?   BB 4 x 8ea DB Reverse Lunges (Pick Weight) Ring Rows* *2min rest between sets *Rx = feet on the box for ring rows   MetCon For Time 50… Read more »

CrossFit Partner WOD – 170311

With all the hard work you guys do during the week, don’t forget to sit back and relax a little bit this weekend!   Partner MetCon 12min AMRAP 2000m Row ME Squat Cleans (135/95) 3min Rest 7min AMRAP 1000m Row… Read more »

CrossFit WOD – 170309

With all those brains, sometimes it gets hard to carry your head around…   WL E3MOM x 5 3 Squat Snatches *Score = Weight   MetCon 21-15-9 Russian Swings (24/16) Ab Mat Situps Down Ups *8min Cap   First, we’re… Read more »

CrossFit WOD – 170227

    WL 5×2 Squat Clean *2min rest between sets MetCon E3MOM x 4 500m Row or 400m Run 12 T2B Lets have a little bit of fun to end February!

CrossFit WOD – 170201

With improved fitness comes improved health.  And a host of other really fun and good for you things!   MetCon 3 Rounds for Reps 300m Row 9 Power Snatches (95/65) ME DUs Rest *Score = Total number of DU reps… Read more »

CrossFit WOD – 170130

Mitch’s first competition is coming up.  He’s been working hard and we’re excited to see what’s going to happen!   MetCon (last completed 4/14/16) 5 Rounds for Time (RFT) 4 Squat Cleans (185/130) 6 HSPU 8 T2B *14min Cap   Ending… Read more »

CrossFit WOD – 170128 (Partner)

We’re excited to have Jess with us and I think she’s excited that she’s here!   MetCon (Partner WOD) For Time P1:  250m Row P2:  ME Barbell Thrusters (115/80) *Goal is to reach 100 total thrusters between you and your… Read more »

CrossFit WOD – 170127

Having a strong butt is an important thing to have.  Just ask any athlete.   Strength/Skill E2MOM x 10 5 Deadlifts (+/- 80% of 1RM) 5 Strict Pullups   Most of your day is spent forward.  Let’s spend an hour… Read more »