Category: WOD

Monday 8-28-17

Met-Con 3 Rounds 44 DU 33 WB 22 Cals 11 PC&J ** Schedule Update** We will not be holding the 5:30am on Tuesday Aug 29th. Monday Sept 4th we will only be holding the 10:30am for Labor Day

Tuesday 3-28-17

TOTALLY FUN TUESDAY Strength: 12min EMOTM 8 Weighted Pull-up 8 RL Step-up 8 LL Step-up WOD: 7min AMRAP: 10 power cleans 20 push-ups

Wednesday 3-8-2017

Strength 1 RM Power Clean WOD 5 Rounds Every 3 minutes  400m Run 10 PC 50% 1RM

Clean and Jerk Day!!

We’re getting ready for the Open by repeating 11.3 today!! If you have not signed up for the Open, please do so and make sure you are on of our 3 teams! WOD- 11.3 AMRAP in 5 minutes Sq Clean then Jerk (165/110) Box Brief: Thursday, February 23rd, we will be holding The CrossFit Open …
read more

Workout of the Day

Classic 21-15-9

Strength 5 X 2 Pause Back Squat Increase 5-10% From Last Week 3 Minutes – Assault Bike WOD 21-15-9 Over Head Squats 115/75 Chest To Bar March Calories From Assault Bike On Rower (Score is # cals and overall time)