WOD

WOD 1 . 14 . 19 10 Rounds 3 Clean and jerk 185 / 125 odd Rounds : 9 toes to bar even rounds 15 wall balls Example Round 1 3 clean and jerk 9 toe to bar round 2 3 clean and jerk 15 wall ball round 3 3 clean and jerk 9 toe […]

Mobility with Kristen starts tomorrow at 730 am ! Should be an amazing addition to the CrossFit program! A. Run 1600m for time B. 15 min EMOM 1 heavy squat clean Build over the first 5 – 10 min. Stick to something heavy for last 5 – 10 reps

WOD 1 . 10 . 19 AMRAP 20 Row 1000m 40 Russian KBS 53/35 30 Toes to bar

WOD 1 . 9 . 19 A. ” Meat Head Buffet “ Overhead Squat 5 – 5 – 5 – 5 Back Squat 5 – 5 – 5 – 5 Push Press 5 – 5 – 5 – 5 Bench Press 5 – 5 – 5 – 5 Score heaviest successful load for each.

WOD January 8th, 2019 “Dead Head” AMRAP 15 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – etc Deadlifts 225 / 155 HSPU Burpees over the bar

Watch this video if you dont already know what this workout means to us CrossFitters’ : ) ” Fran ” 21 – 15 – 9 Thrusters 95 / 65 Pull ups

Remember , Mobility class starts NEXT Friday January 11th at 730 . Not tomorrow. I have a heard a lot of people talking about it and we are excited to bring it to the gym. Should really be a great addition to the arsenal of fitness. ” Check Engine Light “ 6 min AMRAP 5

We will have Mobility Class every Friday at 730 AM starting January 11th. Taught by an Awesome Yoga Coach , Kristen! Please try it out if you have been wanting to get Range of motion , better flexibility or just added recovery ! WOD January 3rd, 2019 From the 0 : 00 to 13:00 mark

Lets kick off the new year with a benchmark WOD that will for sure make you sweat! In my experience as a coach, I see the main factor to success in CrossFit and overall fitness to be … consistency. It’s not about being the best, trying super hard everyday or even improving every day. It’s

OPEN GYM FROM 9 am to 1 pm