wod

CrossFit WOD – 180209

Marla and Breanne doing the work to get the gainz. Still time to come try out a class or two for free. We would love to meet you!   Open WOD 16.3 AMRAP 7 10 PSn (75/55) 3 BMU  … Read more »

CrossFit WOD – 180208

Look Mom, one handed handstands! Kristen knocked out those shoulder touches during her handstand holds on Monday.   Strength Day 5xME Pull Ups 10 Ea Deficit Revers Lunges Then L-Sit Holds or HKC Planks   “Don’t dry because it’s over,… Read more »

CrossFit WOD- 180205

Free week starts today. Come meet new friends and learn new skills, or perhaps brush up on old ones. We look forward to seeing you.   Conditioning 4 RFT 50/35 Cal Row 50′ Handstand Walk*   *mod: 50′ bear crawl,… Read more »

CrossFit WOD – 180131

Take a breath and going in 10…9….8…     Open 17.3 3 Rounds C2B Pull ups Squat Snatch *6, 6 @ 95/65 7, 5 @135/95 8, 4 @ 185/135 9, 3 @ 225/155 10, 2 @ 245/175 11, 1 @… Read more »

CrossFit WOD – 180130

Michael getting some feedback from Mitch on his swings.    1RM Deadlift Then AMRAP3 Russian Swings (24/16)   “It ain’t over ’til it’s over.” – Yogi Berra

CrossFit WOD – 180129

Jon demonstrates the “just go, don’t overthink” philosophy well. EMOMx12 1st– 4 MU + 30 DUs 2nd– Burpee Box Jump overs (24/20)* *RX= 10, S1= 8, S2= 6   “A champion is someone who gets up when he can’t.” –… Read more »

CrossFit WOD – 180127

Good news, this week it’s back to a partner wod.   MetCon Partner WOD 50-40-30-20-10 Russian Swings (24/16) * 20Alt Goblet Lunges (24/16) between rounds *Synchronized btn partners **15 min clock, ME Burpee Pull ups   “Do not let what you… Read more »

CrossFit WOD – 180126

Look Justin, you get to do more rowing.   Conditioning 12-10-8-6-4-2 DB Alt Power Snatch (50/35) * 250 m Row between Rounds   “If you aren’t going all the way, why go at all?” – Joe Namath

CrossFit WOD- 180125

Tony & Scott twinning up the warm up on Saturday.   E2MOMx 7 1 Power Clean 1 Hang Power Clean 1 SQ Clean 1 Jerk   “Make each day your masterpiece.” – John Wooden