Workout of the Day (WOD)

12/01/2014

12/2/2014

Main – CrossFit Weightlifting Snatch High Pull (3×3 @ 60% of Snatch) Snatch (3×2 @70, 2×1 @85%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 […]
11/30/2014

12/1/2014

Main – CrossFit This will be the first day of a 12 week squat cycle. If you haven’t established a 1RM recently take today to do […]
11/28/2014

11/29/2014

Main – CrossFit Metcon Tailgate Games! Metcon (Weight) “Three Legged Race” With a Partner Find 2man Max Deadlift Metcon (No Measure) “Flip Cup” Split into two […]
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
05/27/2015

5/28/15

CrossFit 151 – CrossFit Weightlifting Deadlift (5-5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 30 Box Jumps 24/20 30 Alt KB Snatch 55/35 […]
05/26/2015

5/27/15

CrossFit 151 – CrossFit Weightlifting Metcon (Weight) 20 Minute EMOM 1 Power Clean + 3 Push Press + 1 Jerk * build weight thru EMOM Metcon […]
05/25/2015

5/26/15

CrossFit 151 – CrossFit Weightlifting Front Squat (2 RM ( 15 Minutes)) Metcon Metcon (Time) 400m Run 3 Rnds 20 Russian Twist 20 V-Ups 400m Run […]
05/24/2015

Memorial Day Murph

CrossFit 151 – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or […]