WOD 7/8/18
9 am- Olympic Lift Technique Class Dip Snatch Snatch High Pull + Snatch Snatch Pull (with shrug) 10am- Endurance Endurance: Park Workout Run... Read More
WOD 7/7/18
Bench Press: 10rm 2 x 10 @ 80% Then… For Time: 50 DU 30 kB Snatches, 53/35 5 Toes 2 Bar 40 DU... Read More
WOD 7/6/18
WWPF 15 min to Heavy Hang Clean Then… “HEAT WAVE” Partner Relay (Partner 1 does 10’s, partner 2 does 9’s, partner 1 does... Read More
WOD 7/5/18
Press 3×5 Then: 5 Rounds of: 10 Burpee Dumbbell Deadlifts (50/35) 20 Box Jumps 24/20 10 Dumbbell Push Press (50/35) Post... Read More
WOD 7/4/18
8am & 10am Classes, Open Gym 8-12 In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must... Read More
WOD 7/3/18
15 Minutes to a heavy Hang Snatch Then….. 10 Rounds 250m Row or 200m Run (switch row/run every other round) 3 Muscle Ups
WOD 7/2/18
10 Rep Max Back Squat Then 2 sets of 10 at 80% 12 min EMOM 1st mintue 1 legless Rope Climbs (pick a version that... Read More
WOD 7/1/18
Olympic Lifting 9am (Coach Amie) A.) Snatch Pull Mechanics B.) Snatch Pull + Snatch C.) Snatch RDL / Snatch High Pull Endurance 10am Open... Read More
WOD 6/30/18
Saturday Schedule: 8am and 9am: Crossfit Class 10am to 11am: Open Gym 11am: Team comp and Fundraiser to help send Evan Haines to the the... Read More
WOD 6/29/18
Jerk : 3-3-3 Then…. WWPF AMRAP 21 MIN 50 Cal Row 50 Synchronized Wall Ball Shots 40 Cal Row 40 Alt Strict... Read More