Archives for Daily WOD
Workout – 08/03/2018

            Rowing - Nice work to everyone who put in work on the 5000 Row! Now lets test a completely different time and modal domain. Workout - A. 3 Rounds: 10 Front Squats  175, 115RX  125, 85L 10 Burpee Box Jumps 10 Power … Read More »

Workout – Thursday 08/02/2018

            It has been a tough training week so far! Due to lack of attendance yesterday we are going to redo the endurance row today in honor of the marathon row at the Crossfit Games. Single modality endurance work is a large piece of the fitness … Read More »

Workout – Wednesday 08/01/2018

        Awesome attendance yesterday! lets keep it going. Workout: A. Time Trial: 5000 M Row … Read More »

Workout – Tuesday 07/31/2018

            'Filthy 50' For time, complete the following: 50 Box jumps, (24/20) 50 Jumping pull-ups 50 Kettlebell Swings (35/26) 50 Walking Lunges 50 Knees to Elbows 50 Push press (45/35) 50 Good Mornings (45/35) 50 Wall Balls (20/16) 50 … Read More »

Workout – Monday 07/30/2018

          Back to Work! Workout: A. For Time: 30-20-10 Sumo Deadlift High Pulls  105, 70RX   85, 55L Toes to Bar B. Overhead Squat: Work up to a heavy single … Read More »

Workout – Friday 07/27/2018

        Competition: We have two local team competitions coming up in the next couple of months. One team is signed up for the 4 person Summer Slam Aug 25th. Also, there is the Squad Gone Wod  3 person team event on Oct 13th. Both events have intermediate and beginner … Read More »

Workout – Thursday 07/26/2018

              Foundations: We will now be holding foundations at 6:45pm on Thursday evening. All members are welcome to join if the class has foundations attendees. New Shirts: We still have some of the new style shirts in stock. Pick one up … Read More »

Workout – Wednesday 07/25/2018

          Quick Tip: Proper hydration before and AFTER a tough workout is key in controlling levels of soreness. The more dehydrated you are the slower your body flushes sodium and calcium from your muscles. These elements cause soreness and muscle … Read More »

Workout – Tuesday 07/24/2018

            "Pull up progression" A. For Time: 50 Double Unders 25 Ring Rows 5 25' Walking Lunges 50, 35RX 35, 25L 50 DU 20 Pull Ups 4 Walking Lunges 50 Double Unders 15 Chest to Bar 3 Walking Lunges 50 Double Unders 10 Bar MU 2 Walking … Read More »

Workout – Monday 07/23/2018

            We hope everyone had a great weekend! Lets get to work. Workout: A.  Front Squat +  Jerk  5-4-3-2-1-1-1-1 B. 2 Rounds: 40 KB Snatch  53, 35RX   35, 25L 20 Burpee Box Jumps   … Read More »

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