Archives for Daily WOD
Workout – Tuesday 07/17/2018

            Goals: We are now 4 months into our 3 and 6 month goals. Have you reached what you put on the board? If not get to work and push past those barriers! Workout - A. For Time: 50 Cal Row 25 Deadlift   225, 155RX   185, 125L 500 … Read More »

Workout – Monday 07/16/2018

                Workout A. Snatch - Work up to a heavy single. Power or squat. B. 12-9-6-3 Burpee Chest to Bars    (Bar/Ring Muscle Ups RX+) Clusters   115, 75RX   95, 65L … Read More »

Workout – Friday 07/13/2018

        Workout: A. For Time: 150 Double Unders or 50 Cal Row 75' DB Walking Lunges 2x   50, 35RX    35, 25L 50 DB Thrusters 75' DB Walking Lunges 150 Double Unders or 50 Cal Row … Read More »

Workout – Thursday 07/12/2018

                New Shirts: We still have some of the new style shirts in stock. Pick one up and update your gym look! 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 07/11/2018

            Workout: A. 20 Min AMRAP: 50-40-30-20-10 Abmat Crunches Burpees Wall Balls Push Ups … Read More »

Workout – Tuesday 07/10/2018

        Hours: We will now be running our Foundations classes at 6:45pm on Tuesday and Thursday instead of 7:30. This should not change our members schedule except Thursday evening we will close at 8:00 instead of 8:30. New Coach: Our very own Alisa Fayyad has … Read More »

Workout – Monday 07/09/2018

                A. Squat Clean & Jerk Technique Then... Squat Clean & Jerk: Work up to a heavy single B. For Time: 50 Cal Row 25 Burpee Box Jumps 50 Cal Row … Read More »

Workout – Friday 07/06/2018

                Holiday Schedule: Our schedule at the end of this week will be slightly different due to the July 4th holiday. We will be back to our normal weekly schedule Monday and hope you enjoy your holiday weekend! Friday: … Read More »

Workout – Thursday 07/05/2018

              Holiday Schedule: Our schedule at the end of this week will be slightly different due to the July 4th holiday. We will be back to our normal weekly schedule Monday and hope you enjoy your holiday weekend! Friday: 11:45am, 4:45, … Read More »

July 4th Schedule: 10:30am workout only Workout: A. For Time: 2 Rounds: 6 Ring Dips & Pull Ups Or Ring/Bar Muscle Ups 12 Deadlifts (225/155 RX) 18 Box Jump Overs (24”/20″) 2 Rounds: 4 Ring Muscle Ups 8 Deadlifts (225/155 RX) 12 Box Jump Overs (24”/20″) 2 Rounds: 2 Ring Muscle … Read More »

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