Workout of the Day (WOD)

12/25/2014

12/26/2014

Main – CrossFit We will be closed all day. Enjoy time with family and friends. If you need a workout, enjoy a long slow run. Metcon […]
12/23/2014

12/24/2014

Main – CrossFit Holiday Class Schedule: 5:15, 6:15 & Noon – Dec 24th No Classes Dec 25th or 26th Skill Work Take 15-20 minutes to work […]
12/22/2014

12/23/2014

Main – CrossFit Weightlifting Back Squat (5×5 @77%) Metcon Metcon (Time) 21-15-9 Cal Row Hand Stand Push Ups (RX+ 4″ deficit) (Mod 1: Knees on box/jack […]
12/21/2014

12/22/2014

Main – CrossFit Warm-up Weighted Pull-ups (Find 1RM strict weighted pullup) Metcon 1: Metcon (Time) 5 Rounds for time 15 Hand Release Push-ups 30 seconds Plank […]
12/19/2014

12 Days of Christmas

Main – CrossFit Metcon 12 Days of Christmas (Outlaw) (Time) 1 Clean & Jerk @ 225/150# 2 Muscle-Ups 3 Box Jumps 36/30″ 4 Hang Squat Snatch […]
08/17/2015

8/18/2015

CrossFit 151 – CrossFit Metcon (Time) 3 Rounds: 800m Run 30 Squat Cleans (115/85) 30 Burpees
08/16/2015

8/17/2015

CrossFit 151 – CrossFit Weightlifting Snatch (EMOM x7 – 1 rep at 85%) Front Squat (3 x 2 @ 80%) Metcon Metcon (Time) “Harley Love” 6 […]
08/13/2015

8/14/2015

CrossFit 151 – CrossFit Warm-up 50 Lunges 50 Wall Balls 25 Pass Thru 25 Push-Ups Metcon The Other Total (Total Weight) Clean Bench Press Overhead Squat […]
08/12/2015

8/13/2015

CrossFit 151 – CrossFit Weightlifting Back Squat (Work up to a heavy deuce) Metcon Metcon (1 Rounds for reps) “Hulk Hogan” Every 2 mins for 20 […]