WOD

January 17 , 2020 Build to a heavy snatch – 7 min practice 3 rep touch and go snatch – 5 min Isabel 30 snatches... Read More

January 16 , 2020 A. 20 rep back squat B. 10 rounds or 10 min whatever happens first 40 dubs 1 legless rope climb

WOD January 15 , 2020 24 min EMOM Min 1 : 15 / 12 calorie row Min 2 : 10 toes to bar Min 3... Read More

WOD January 14 , 2020 10 – 8 – 6 – 4 – 4 – 6 – 8 – 10 Push Jerk on the 2... Read More

Fitness Challenge starts January 21st WOD 1 . 10 . 20 A. Build to a heavy Clean and Jerk – 12 min (Power clean and... Read More

Kids CrossFit thursday 3:30 – ages 8 – 12 Friday 3:30 13 – 16 Fitness challenge starts January 21 A. 20 rep back squat –... Read More

KIDS CrossFit Wednesday , Friday 13 – 16 , 3:30 pm THursday 8 – 12 , 3:30 pm WODS 1 . 8 . 20 5... Read More

Kids Class tuesday 8 – 12 Wednesday ages 13 – 16 Fitness challenge starts January 21 WOD 1 . 7 . 19 Army 1stLt. James... Read More

KIDS Class Starts this week Monday 330 ages 13 – 16 tuesday ages 8 – 12 WOD 1 . 6 . 19 ALSO fitness challenge... Read More

January 3, 2020 5 Rounds 400m run 30 wall balls 30 box jumps