Workout of the Day (WOD)

05/08/2014

5-9-14 WOD

Friday 5/9/14 *** NO OPEN GYM SUNDAY *** Mobility Spend 10 minutes working Shoulder mobility 10 Min. Warm up with C&J Progressions WOD “Grace” 30x Clean […]
05/08/2014

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05/07/2014

5-8-14 WOD

Thursday 5/8/14 * No 151 Kids CF Tonight* Strength Squat Cycle – BACK %’s same as Tuesday 1×10 @ 50% 1×10 @ 60% 1×10 @ 70% […]
05/07/2014

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05/06/2014

5-7-14 WOD

Wednesday 5/7/14 Strength 6 Minute EMOM of: 4x Snatch Touch N Go (add 10 lbs every minute) Full rest btwn sets WOD: Chipper Ascending & Descending […]
11/27/2014

Black Friday

Main – CrossFit We will be having open gym 9-11. Come work on skills or do the optional WoD below. Coaches Ben and Katy will be […]
11/26/2014

Turkey Day Wod

Main – CrossFit Class time 7:30 AM Might wanna bring long socks
11/25/2014

11/26/2014

Main – CrossFit There will be a class 730-830 on Thanksgiving Day. Black Friday we will have open gym 9-11 with a WoD at 9 for […]
11/24/2014

11/25/2014

Main – CrossFit There will be a class 730-830 on Thanksgiving Day. Black Friday we will have open gym 9-11 with a WoD at 9 for […]