WOD

Front Squat 5-5-5   Then:   50 Double Unders 50 Situps 50 Wall Balls 35 Double Unders 35 Situps 35 Wall Balls 20 Double Unders... Read More

CrossFit Cardio- 10 Min Cap 42-30-18 Cal Ski Erg Target Burpee   CrossFit Upper-Body Building Ladder – 10 min cap Bent Over Row, 95/63 (1-2-3-4-5-6-7-8-9-10-11…..) Strict... Read More

15 Minutes to Heavy Clean and Jerk Then…. From the 2019 Crossfit Games THE STANDARD-18 Min Cap Grace- 30 Clean and Jerks 135/93 30 Muscle... Read More

Barbell Reverse Lunge 3×10 Increase weight or lunge off a plate to deficit. Then… 15 min AMRAP 15 call Row 10 Rower Pike-ups 5 DB... Read More

9 am- Olympic Lift with Coach TJ 10 am – Endurance with Coach Foose *No Yoga Today Endurance: AMRAP 35 Minutes 400m Run 15 Burpees... Read More

8 am-10am_ Open Gym 10 am- Anniversary WOD 11am-3pm Food, Games and Party!!  Please bring a side dish if you feel inclined 10 Year Anniversary... Read More

Front Squat: 5-5-5   Then..   18 min Partner Relay (Front Squat Ladder: 1-3-5-7-9-11….) 10/8 cal Bike (PARTNER 1) 1 Front Squats, 135/93 (PARTNER 1)... Read More

Deadlift   3-3-3   Then   7 Rounds of: 6 Deadlift 255/173 9 Toes to Bar 12 Box Jumps (24/20)   Post Loads and Times... Read More

  CrossFit Biathlon AMRAP 10 Min 20 Cal Ski Erg 20 Wall Ball Shots, 20/14   CrossFit Bodybuilding  10 Min cap 10-9-8-7-6-5-4-3-1 Floor Press, 135/83... Read More

EMOM 7 Minutes 3 Snatch, work up heavier every minute Then…. AMRAP 15 Minutes 3 Bar Muscle Ups 5 Power Snatch 135/93 7 Burpees Over... Read More