Workout of the Day (WOD)

04/07/2014

4-8-14 WOD

Tuesday April 8th SWOD Snatch Balance 5 x 2 @ 70% 5 set of: 3 position snatch @ 60% (Hi – Lo – Floor) WOD 10 […]
04/06/2014

4-7-14 WOD

Monday April 7th “HAPPY BIRTHDAY ZAK” SWOD Squat Cycle – Back based on %’s then Jerk (from the rack) 8 x 3 AHAP WOD 60x HRPU […]
04/06/2014

So the Open is over, now what?

First off, congratulations to everyone who participated in FAC and the CrossFit Open, it was a huge success.  (Check out the photos) We are already looking […]
04/03/2014

4-4-14 WOD

Friday April 4th Strength Squat Cycle – Front find 1RM WOD “Elizabeth” 21-15-9 Clean (135/95) Ring dips
04/02/2014

4-3-14 WOD

Thursday April 3rd SWOD: Wind Capacity 10x150m Row (rest 30 secs) WOD: 6 min AMRAP 5x Wall Balls 10x Box Jumps 4 Minutes rest 4 rounds […]
12/29/2014

12/30/2014

Main – CrossFit Weightlifting Clean (1 Rep every 45 seconds for 15 reps @75%) Metcon Metcon (Distance) 30 minutes sustained cardio. Option #1 Run (15 minutes […]
12/28/2014

12/29/2014

Main – CrossFit Weightlifting Back Squat (5×5@79%) Metcon Metcon (AMRAP – Reps) 5 Rounds (15 minutes total) :30 sec Chest 2 Bar, rest :30 Sec :30 […]
12/26/2014

12/27/2014

Main – CrossFit Dodge, Dip, Duck, Dive, and … Dodge Weightlifting Back Squat (6×1@93%) Metcon Metcon (No Measure) Crossfit Dodgeball!!Each round, an exercise will be assigned […]
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 […]