Archives for Daily WOD
Workout – Friday 02/01/2019

            Workout: A. Olympic Lifting/Conditioning Squat Snatch: 3 EMOM - 11 Minutes  (Power Snatch F) 155, 105C  135, 95RX  115, 75F   95, 65L B. Metcon 12 Min AMRAP: 30 Cal Row 30 Toes to Bar  (V-ups F) … Read More »

Workout – Thursday 01/31/2019

              Our very own Alex representing the gym in Africa! New Front Squat Cycle - Weightlifting: Front Squats 7x2 @ 85% Open Gym!!! For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy … Read More »

Workout – Wednesday 01/30/2019

            Figure out how to give your best. Your best is always enough and will propel you forward! Workout: Benchmarks A. "Elizabeth" 21-15-9 Power Cleans  135, 95RX  105, 70F Ring Dips B. "Annie"  50-40-30-20-10 Double Unders  … Read More »

Workout – Tuesday 01/29/2019

                Everyone goes through periods where motivation is lacking.  Everyone!  Keep moving forward and you will find yourself much farther ahead when the inspiration comes back.  Don't move backwards! Workout - A. … Read More »

Workout – Friday 01/28/2019

                Preparation is a great way to improve your class performance and prevent aches and pains. Be smart about attacking body parts that tend to be tight or problematic. Come to class early or spend time earlier the day … Read More »

Workout – Friday 01/25/2019

            Awesome week of work so far! Lets keep it rolling. Workout: A. Olympic Lifting - Snatch: Work up to the heaviest 2 singles possible B. Metcon - For Time: 100 Double Unders  (100 Jumping Doubles RXS)    (75 Double Unders F)   (75 … Read More »

Workout – Thursday 01/24/2019

            New Front Squat Cycle - Weightlifting: Front Squats 6x3 @ 80% 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 is extremely important. It can help … Read More »

Workout – Wednesday 01/23/2019

            Awesome work so far this week! let's keep it moving today. Workout - A. Core/Metcon For Time: 40-30-20-10 Cal Row Ab Mat Crunches Deadlifts  DB  50, 35RX  35, 25F 1/2 DB Burpees … Read More »

Workout – Tuesday 01/22/2019

                Block others out and impress yourself! Leave the gym with a mental, emotional, and physical win that comes from within. A. Conditioning: "9-15-21" Power Snatch  105, 70RX  85, 55F Front Squats B. … Read More »

Workout – Monday 01/21/2019

                Happy MLK Day! We are thankful for everyone who gave and participated in the Officer Ainsworth charity event Saturday morning. We raised well over 100 dollars in cash and several other folks gave through online funds. … Read More »

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