Start CrossFit with our December Elements class beginning Monday, 12/14. This will be the first in a series of 3 classes designed to teach you the foundational movements of CrossFit and prepare you to enter any of our regularly scheduled workouts. These classes will be held Mon 12/14, Tues 12/16, and Weds 12/17 at 6...Read More
Pre WOD Snatch3-3-3-3-3 Workout of the Day 12/8/2015 15 minutes as many rounds as possible 300/250 meter row 15 kettlebell swings (24kg/16kg) 10 box jumps (24″/20″)Read More
Workout of the Day Barbara 5 rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest exactly 3 minutes between rounds Post time of each round Post WOD Compare to 2/17/2015Read More
Pre WOD Back Squat5 X 7 Workout of the Day 12/4/2015 In 10 minutes, complete as many reps of wall ball shots (#20/#14)(10’/9′) as possible. Every minute on the minute complete 5 burpees Start 1st minute with burpeesRead More
Pre WOD 5 rounds, not for time Deadlift3 reps Hollow Rocks20 reps Workout of the Day 12/3/2015 12 minutes as many rounds as possible 5 hang power cleans (#115/#75) 7 ring dips 9 walking lunge steps (L+R=1)Read More
Pre WOD For PR attempt.. 500m rowfor time Workout of the Day 12/3/2015 6 rounds as many reps as possible :30 DB snatch right arm (#50/#35) :30 DB snatch left arm :30 pullups :30 restRead More
Pre WOD Thruster5 X 5 Workout of the Day 12/01/2015 15 minutes as many rounds as possible 20 meter sled drive (#75/#50) 10 kettlebell taters (32kg/24kg) 5 box jumps (30″/24″)Read More
Pre WOD For quality, not time 100 perfect pushups Workout of the Day 11/30/2015 2 rounds for time 1000 meter row 20 knees to elbows 50 double unders 30 V ups 25 kettlebell swings (24kg/16kg) 40 abmat situpsRead More
