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
WOD 1/3/18
Bench Press: 10rm then… 2 x 10 @90% Then… For Time: 12 Min Ladder: 3-6-9-12…. OHS, 105/63 Burpee DU There is... Read More
WOD 1/2/18
Back Squat 8 RM Then 2×8@90% Then…. AMRAP 12 Minutes 3 Ring Muscle Ups 5 Deadlifts 185/133 7 Cleans 185/133
WOD 1/1/18
10am and 12 Noon Classes! Open Gym 10-1 2018 New Year WOD AMRAP 30 Minutes 50 Double Unders 40 KB Swings 53/35 30 Box Jumps... Read More
Endurance WOD 12/31/17
9-12 Open Gym 10 am Olympic Lift Class 11 am Endurance Barbara with a Row 5 Rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats... Read More
WOD 12/30/17
Front Squat: 3-3-3 Then…. 3 Rounds 9 Thrusters, 95/63 9 Toes 2 Bar —–1 min break——– 2 Rounds 15 Thrusters, 95/63 15 Toes... Read More
WOD 12/29/17
WWPF 0:00 – 10:00 Establish 1RM Hang Snatch 12:00 – 24:00 12 min AMRAP 10 Power Snatches (Switching every 5 reps), 95/63 20 OHS,... Read More
WOD 12/28/17
Power Clean 3-3-2-2-1-1-1 Then: 30/25 Cal Row (or Assualt Bike) 21 Power Clean (135/93) 21 Box Jumps 20/15 Cal Row (or Assualt... Read More