WOD Thursday 11/1/18

WOD Thursday 11/1/18

Warm-Up Coach’s choice WOD prep Turkish Thruster build to a heavy triple. WOD “Damage Done” Five rounds AMRAP 3 3 Kettle bell Goblet Thrusters (70,53) 5 Push-ups hand release 9 Box jumps (24,20) *1 minute rest between rounds Option 2: Five rounds...
WOD Kids & Teens Wednesday 10-31-18

WOD Kids & Teens Wednesday 10-31-18

Happy Halloween! Warm-Up Plank for 1 Minute Then 2 Rounds of 30 Seconds Each of: Push Ups Squats Tuck Jumps V Ups Dumbbell Press WOD prep Power Snatch In 10 Minutes establish a 3 Rep Max WOD 7 Bar Dips 10 m plate push 7 Burpees 10 m plate push Post WOD: Game –...
WOD Kids & Teens Wednesday 10-31-18

WOD Wednesday 10/31/18

Happy Halloween! Warm-Up Hot potato WOD prep Prep the movements WOD AMRAP 20 “Tail Gate” 400 Meter Run 21 KBs (53,35) 15 Wall Balls(20,14) 9 Toes to Bar Option 2: 400 Meter Run 21 KBs (44,30) 15 Wall Balls(20,14)(9’ft target ladies) 9 Toes to Bar...
Free Class Friday – 11/2/18 (For anyone new to CrossFit)

Free Class Friday – 11/2/18 (For anyone new to CrossFit)

Free class Friday is offered the 1st Friday of every month. It is an opportunity for anyone to try CrossFit. This is not a free drop in for existing CrossFitters.  Please register here if you will be attending any of the classes offered on Free Class Friday. Note...
WOD Tuesday 10/30/18

WOD Tuesday 10/30/18

Warm-Up Coach’s choice WOD prep Hang Power Clean Build to a Heavy Single WOD “Hangman” For Time: 21 Hang Power Cleans (135,95) 21 Lateral Barbell Burpees 100 Double Unders 15 Hang Power Cleans (135,95) 15 Lateral Barbell Burpees 75 Double Unders 9 Hang Power...

WOD Kids & Teens Monday 10/29/18

Warm-Up “SQUAT POTATO! Played like musical chairs.  When the music goes off who ever is left holding the ball is out and must do tabata planks which will be running on the clock WOD prep Sumo Dead lift 2,2,2,2,2 WOD 3 Rounds 16 One Leg Squats 16 Russian KB...