Archives for Daily WOD
Workout – Tuesday 11/13/2018

                Workout: A. "Amanda" 9-7-5 Muscle Up (RX)/Burpee Pull Ups (F) Squat Snatch (RX)/Power Snatch (F)  135, 95RX   105, 70F B. For Time: 30 Cal Row 30 Shoulder to Overhead  155, 105RX    115, 75F … Read More »

Workout – Monday 11/12/2018

Happy Veterans Day! Hero Wod! "DORK" For Time: 33 Back Squats 225, 155RX  185, 135F  145, 100B 15 Burpees 33 Deadlifts 15 Burpees 33 Kettlebell Swings 70, 53RX  53, 35F  35, 25B 15 Burpees … Read More »

Workout – Friday 11/09/2018

                Saturday Morning Class: Don't forget to make it in on Saturday morning! Attendance was a little better last week but lets make it great this week. Workout: A. Snatch: 10 Mins - 10 heavy attempts. Accumulate the … Read More »

Workout – Thursday 11/08/2018

                Weightlifting: Overhead Squat: Work up to a heavy 4 rep set. 10-8-6-4-3-3-3-. Go Heavier than last week! Open Gym!!! For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in … Read More »

Workout – Wednesday 11/07/2018

                Workout: A. Endurance Wod: 100 Double Unders   (200 Single Unders B) 1 Mile Run 50 Pull Ups  (Ring Rows B) 50 AB Mat Crunches 50 KB Swings 100 Double Unders       … Read More »

Workout – Tuesday 11/06/2018

            We need your help to grow! Did you know that the #1 marketing tool for any CrossFit gym is word of mouth? Bring in friends to try a workout or post pictures and tag the gym on social media. Any activity can help us reach goals to buy more … Read More »

Workout – Monday 11/05/2018

              New day & new week! lets get after it. Workout: A. "Isabel" 30 Snatches for time: 135, 95RX  105, 70F B. 10 Min AMRAP: 15 DB Thrusters 50, 35RX  35, 25F 10 Burpees 25' Walking Lunge … Read More »

Workout – Friday 11/02/2018

              Workout - A. Squat Clean: 2 Rep Max B. 4 Rounds: 30 KB Swing  53, 35RX    35, 25F 20 Cal Row 10 Burpee Box Jumps     … Read More »

Workout – Thursday 11/01/2018

            Weightlifting: Overhead Squat: Work up to a heavy 4 rep set. 10-8-6-4-4-4-4. Go Heavier than last week! Open Gym!!! For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in your fitness program … Read More »

Workout – Wednesday 10/31/2018

            Saturday Morning Classes: For the past several weeks our Saturday morning class attendance has been slow. Lets make a push to get back in on Saturday morning so we can hold our awesome team workouts. We are open to suggestions! let us … Read More »

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