Pre WOD Back Squat5 X 3 Workout of the Day 8/11/2015 2 rounds for time 50 calorie row 40 hand release pushups 30 pullups 20 deadlifts (#225/#135)Read More

Workout of the Day 8/8/2015 With a partner complete as many reps as possible in 20 minutes Teammate one runs 200 meter while teammate 2 completes amrap of goblet squats then switch Teammate one rows 250/200 meters while teammate 2 completes amrap of KB lunges then switch Teammate one completes 200 single unders while teammate...Read More

Pre WOD Weighted Barbell Step Ups6 X 6 (3R/3L) Workout of the Day 8/8/2015 12 minutes as many rounds as possible 20 dumbbell snatches (#50/#30) 1 legless rope climbRead More

Start CrossFit with our August Elements class beginning Tuesday August 11th. This class will run Tuesday and Thursday for 2 weeks and will prepare you to enter any of our regularly scheduled daily workouts. Go here for more informationRead More

Pre WOD Deadlift6 X 3 Workout of the Day 8/6/2016 For time 100 double unders 21 front squats (#135/#85) 21 ring dips 75 double unders 15 front squats 15 ring dips 50 double unders 9 front squats 9 ring dipsRead More

Workout of the Day 8/5/2015 For time 800 meter run 80 jumping lunges 600 meter row 60 abmat situps 400 meter run 40 pullups 200 meter row 20 burpees Post WOD Accumulate 2:00 in an L-sit positionRead More

Pre WOD Clean5-5-3-3-1-1 Workout of the Day 8/4/2015 Every 2:00 for 20 minutes complete.. 200 meter run As many reps as possible of double kettlebell clean and push press (24kg/16kg)Read More

Pre WOD 5 rounds, not for time Bench Press3 reps Strict Pull-UpsMax effort reps Workout of the Day 8/3/2015 Death by dumbbell thruster (#40/#25) Start with one dumbbell thruster in the first minute. Add one thruster every minute until you can no longer maintain pace with the clockRead More

Workout of the Day 8/1/2015 With a partner, complete as many rounds as possible in 25 minutes One person always rowing, switch as necessary 60 cal row/60 kettlebell swings (24kg/16kg) 50 cal row/50 box jumps (24″/20″) 40 cal row/40 burpees 30 cal row/30 wall ball shots (#20/#14) 20 cal row/200 meter runRead More

Pre WOD 1 Arm Kettlebell Row4 X 10 (10R/10L) Workout of the Day 7/31/2015 12 minute s as many rounds as possible 3 Curtis P’s (powerclean/right leg lunge/left leg lunge/push press) 6 clapping pushups 9 pullups Post WOD 4 X 50 meter banded partner sprintsRead More