WOD 1/12/18
7 Min EMOM Power Clean + Hang Power Clean + Push Jerk Then… WWPF AMRAP 21 Min 30 Clean & Jerks, 135/93... Read More
WOD 1/11/18
Front Squat 3-3-3 then: 5 Rounds of: 15 Front Squats (95/63) 15 Ring Pushups 15 Med Ball Situps (20/15) Post Loads... Read More
WOD 1/10/18
Bench Press: 10rm 2 x 10 @90% Then… For Time: Row 1000m 3 Legless Rope Climbs 50 Alt Pistols 2 Legless Rope Climbs... Read More
WOD 1/9/18
EMOM 7 Minutes 3 Hang Snatch (Power or Squat) 65%+ Then….. AMRAP 17 Minutes 10 Ring Or Bar Muscle Ups 20 Power Snatch 115/83 50... Read More
WOD 1/8/18
Find your 6 Rep Max Back Squat then perform 2 sets at 90% 10 min Ladder start with 3 reps, then 6, 9,… Sumo Deadlift... Read More
Endurance WOD 1/7/18
9-12 Open Gym 10 am Olympic Lift Class 11 am Endurance AMRAP 30 Minutes 50 Double Unders 20 Burpees 20 Wall Balls 20 Situps *must... Read More
WOD 1/6/18
Establish 1 Rep Max Clean & Jerk Then: 20 Minute EMOM: 1 deadlift + squat clean + 1 front squat + 1 split jerk (75%... Read More
WOD 1/5/18
WWPF 3000m Row (Switch every 500m) 60 DB Snatch, 50/35 42 Strict Pull-ups , (Mix anyway/Partner Hangs) 2000m Row (switch every 500m) 50... Read More
Closing Early Tonight. No 6:30pm Class.
Due to poor weather conditions, we will be closing after our 5:30pm Class. Open Gym (1-4pm), 4pm Crossfit, 4:45pm Kids Barbell Club, and 5:30pm Crossfit... Read More
WOD 1/4/18
Hang Clean 2-2-2 Then 14 Min AMRAP 5 Thrusters (95/63) 7 Hang Power Cleans (95/63) 10 Sumo Deadlift HighPulls (95/63) Post Loads and Times to... Read More