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...

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! Warm-up Coach’s choice WOD Prep: Build up to wod weight.  This wod will be determined on what you can clean and put over head.  The wod weight you start with you should be able to get the first set of 10 in 2 sets or...
WOD Tuesday 11/28/17

WOD Tuesday 11/28/17

Jess Warm-up Coach’s choice Pre wod: In 2 heats 1 minute max push-ups. Use 3 Blue 35lb plates and an ab-mat for the test. Rest 5 minutes 2 minute max ab-mat sit-ups “Little Debbie” The test will be done in groups of 2 or 3 WOD: EMOM 10 Cal...