WOD Kids & Teens Friday 12/1/17

Warm-up Tunnel Game WOD Prep: Prep the movements WOD: Treat me right Teams of 3 AMRAP 24 With a running clock Buy in 100/70 cal bike then with remaining time AMRAP 7 Slam balls(AHAP) 10/7 Calorie row 1 rope climb or 3 rope pulls Athlete 2 can start the slam balls when...
WOD Friday 12/1/17 Free class Friday

WOD Friday 12/1/17 Free class Friday

Free Class Friday is for anyone looking to try CrossFit for the 1st time or are an existing CrossFitter looking for a new box.  Please use the link below to register so that when you come in for class your waiver is all set. Link for registration for Free Class Friday...

WOD Kids 8-10 Thursday 11/30/17

” WARM UP Warm up Duck Walk Relay: For an extra challenge, hold a dodgeball between your elbows! WOD prep Prep the movements WOD: 10–8–6–4–2- Reps of Front Squats Donkey Kicks Post WOD GAME Tunnel Game Move the structure 20m for time. 5m...
Wod Thursday 11/30/17

Wod Thursday 11/30/17

Lori & Beth Warm-up Coach’s choice WOD Prep: Back squat 20 minutes to build to a heavy 3. WOD: Race-the-clock (15 minute cap) 400m run 20 wall balls(20,14) 30 burpees 40 box jumps(24,20) 400m run *If biking do 30/20 cals Option 2: 400m run 20 wall...
WOD Wednesday 11/29/17

WOD Wednesday 11/29/17

Love those standards Teddy! 10 Down to 1 Deadlift  Hang power Cleans Push Press All @ body weight if capable. The first round is 10 deadlifts, 10 power cleans, and 10 Push Press. Repeat this process all the way down to 1 rep of each. One Bar “Linda” for time One Bar...