Strength/MetCon Squat “Elizabeth” 21-15-9 SqCl (135/95) Ring Dip SqCl = 2min, 1:30, 1min; RD = 1:30, 1min, :30 ***Doublecheck Times from last time*** Optional BuyOut “Recovery Bike”

CrossFit WOD- 181130

When did you last look back to see how far you’ve come? Here Jenn and Lisa are knocking out a wod at the prior location.   “Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dip   Optional Buy Out “The Pump” 1-4… Read more »

CrossFit WOD- 180419

Throw back to the final wod of the old place on Saturday.   “Elizabeth” 21-15-9 Power Clean (135/95) Ring Dips   “Don’t be pushed around by the fears in your mind. Be led by the dreams in your heart.”― Roy… Read more »

CrossFit WOD – 171116

Justin demonstrating some rings movements a while back.   “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips   Buy out Tabata Plank   “If you are afraid of failure you don’t deserve to be successful!” – Charles Barkley

CrossFit WOD- 170710

Not quite the same kind of Clean…   “Elizabeth” 21-15-9 Power Clean (135/95) Ring Dip *8min Cap   “Courage doesn’t happen when you have all the answers. It happens when you are ready to face the questions you have been… Read more »

CrossFit WOD – 170424

Time to do some cleaning today.   “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips *8 min cap   “You get in life what you have the courage to ask for.” Nancy D. Solomon

CrossFit WOD – 161028

Who is ready for that Stink n’ drink tomorrow? Elizabeth is!   Squat “ELIZABETH” 21 – 15 – 9 Squat Cleans (135/95) Ring Dips *12 minute cap   Lets end the week strong everyone

“Elizabeth” – 151102

Oompa loompa doompa-dee-doo…   We are entering an endurance month… …that could mean any number of things but the big takeaway? It’s a volume-type of month. Expect some lung burners, leg burners, and all around higher volume workouts.   Also,… Read more »