Pre WOD 5 rounds not for time 5 bent over barbell rows 10-15 GHD situps Workout of the Day For time 18 thrusters (#95/#65) 60 double unders 15 thrusters 50 DU’s 12 thrusters 40 DU’s 9 thrusters 30 DU’s 6 thrusters 20 DU’s 3 thrusters 10 DU’sRead more

Pre WOD Push press 5 X 5 Workout of the Day 10 rounds for time 10 kettlebell swings (24kg/16kg) 10 box jumps (24″/20″) 10 burpeesRead more

Pre WOD Every 2 minutes on the minute complete.. 1 power snatch 3 overhead squats Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 calorie row Odd: 1 round of “Cindy” (5 pullups/10 pushups/15 squats)  Read more

Workout of the Day “12 Days of CrossFit” For time For time, perform the movements just as in the song 1 2,1 3,2,1 4,3,2,1….etc 1 rope climb 2 deadlifts (#275/#185) 3 manmakes (#40/#25) 4 burpees 5 pullups 6 kettlebell swings (32kg/24kg) 7 wall ball shots (#20/#14) 8 dumbell lunges (#40/#25) 9 pushups 10 box jumps (24?/20?) 11 toes to bar 12 dumbbell snatches (#40/#25)  Read more

Please note schedule for the Christmas week Friday 12/23: 6am, 8am, 9am, 12 noon only Sat 12/24: closed Mon 12/26: closed Have a great Christmas weekend everybody!!Read more