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 […]
02/01/2015

2/2/15

Main – CrossFit Today we show how a workout can be universally scaled. Nasty Girls is a benchmark workout. Nasty Girls V2 was stepped up for […]
01/30/2015

1/31/15

Main – CrossFit Metcon Metcon (Time) With a Partner, 8 Rounds for Time 15 HSPU 15 T2B 15 Hang Pwr Snatch 95/55 15 Burpee over Bar […]
01/29/2015

1/30/15

Main – CrossFit Weightlifting The CrossFit Total (Total Weight) Take plenty of time to warm up and build to big totals! Optional Accessory Work 2k Row […]
01/28/2015

1/29/15

Main – CrossFit Warm-up Squat Therapy (No Measure) The four drills are: The Wall Squat The Goblet Squat The Bar Squat The Pole Squat **From Breaking […]