4 rft

CrossFit WOD- 180630

Sarah knocking out some rowing… she says come row with me! Last day to take advantage of free week.   Partner WOD 4RFT 400m  Run 500m Row 40 Situps/T2B 10 Burpee Box Jump Overs (24/20)   “Most people never run… Read more »

CrossFit WOD- 180626

Breanne getting in her Bulgarian split squats on Monday. Don’t forget to take advantage of free week!    4 RFT .75 Bike 400m Run 2 min rest   Pistol Squat progressions   “The best preparation for tomorrow is doing your… Read more »

CrossFit WOD – 180111

Every wod is better with friends. Look at the rig full of toes to bar going on. 4RFT 500m Row 15 Floor Presses   “I became a good pitcher when I stopped trying to make them miss the ball and… Read more »

CrossFit WOD- 171122

John knocking out some box jumps.   MetCon 4RFT 15 Thrusters (95/65) 15 Pull-ups ** **Rx+: C2B Then Skills work   “The best preparation for tomorrow is doing your best today.” – H. Jackson Brown Jr.

CrossFit WOD – 170307

While a majority of the people doing the CrossFit Games Open are not looking to compete in the Games, it’s always exciting when the Open pushes athletes to new heights and new skills.  Congrats, Ben!   MetCon 4 RFT 400m… Read more »

CrossFit WOD – 160418

Throwback to a little bit of “Karen.”  This is not that but we’ve got wallballs, anyway!   MetCon 4 RFT 15 WB (20/14) 15 Cal Row   4min Rest   4 RFT 15 MB Cleans (20/14) 15 Pullups   *8min… Read more »

Deadlift, Lunge, & Situp. Oh My – 151106

Poop face mascot?  Hmm… maybe we should come up with something different…   Pop quiz: Why no poop face?   Anybody?  Bueller?   Poop face says you are in fight or flight mode.  And while we, as an American people,… Read more »