WOD Wednesday 5/1/19

WOD Wednesday 5/1/19

Warm-up: Perform each movement for 10 reps:Jumping Jacks, Push-ups, Flap Jacks, Groiners, Air Squats, Frog Jumps, Sit-ups, Burpees WOD prep: Strength 1.0 Back Squat Build to a tough single in 10 minutes. Strength 2.0 Strict press Build to a tough single in 10 minutes....
Free Class Friday – 5/3/19 (For anyone new to CrossFit)

Free Class Friday – 5/3/19 (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 4/30/19

WOD Tuesday 4/30/19

Warm-Up: Coach’s choice WOD prep: Prep the Deadlift to heaviest WOD weight. WOD: Under Toe AMRAP 3 9 Burpees over the bar 7 Toes to Bar 5 Deadlifts (155,105) *3 minutes rest AMRAP 3 9 Burpees over the bar 7 Toes to Bar 5 Deadlifts (185,125) *3 minutes rest AMRAP...

WOD Kids & Teens Monday 4/29/19

Warm-Up: HEROIC WARM-UP Perform each movement for 10 reps: Jumping Jacks, Push-ups, Flap Jacks, Groiners, Air Squats, Frog Jumps, Sit-ups, Burpees WOD prep: Strength 1.0 Back Squat Build to a tough single in 10 minutes. 8 to 11’s build to a perfect 5 Strength...

WOD Monday 4/29/19

Warm-Up: Coach’s choice WOD prep: Thruster- build to heaviest WOD weight for 5 reps.  The 5 reps should feel comfortable focusing on good form WOD: “Day Tripper” Interval 1: Minute 0:00 to 6:00 25 Thrusters @ 1 (75,50) 2 (50,35) 3 (35,25) 400...
WOD Sunday 4/28/19

WOD Sunday 4/28/19

Warm-Up: Coach’s choice WOD prep: WOD Crack Pot Teams of 2 With a running clock AMRAP 20 10 Power Cleans (135,95) 10/7 Calorie row 20 Med ball chest passes (AHAP)(6ft apart)(10 each) @ the 20-minute mark, 400m Double Kettlebell farmers carry together(70,53) @...

WOD Kids Saturday 4/27/19

Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: 10 Russian kettlebell swings  100 Med-ball run 10 KB goblet squats 100 Med-ball run 10 Slam balls 100 Med-ball run 10 Burpees 100 Med-ball run 10 Pull-ups 100 Med-ball run 10 Box Jumps  100...