Workout of the Day (WOD)

02/25/2014

2-25-14 WOD

[testimonial title=”TESTIMONIAL_TITLE”] Feb 25th SWOD Back squat: 3 @ 50%, 3 @ 60%, 3 @ 75%, 3 @ 85%, 3×3 pause squats. Rest in bottom for […]
02/25/2014

2-24-14 WOD

Feb 24th SWOD: 6 rounds Every 90 seconds perform: 3 position snatch (from the ground, hang, hi-hang) full snatch. Weight should be heavy each set. WOD […]
02/25/2014

2-21-14 WOD

Friday Feb 21 JJ 1 Clean / 10 HSPU 2 Clean / 9 HSPU 3 Clean / 8 HSPU ……… 10 Clean / 1 HSPU RX […]
02/25/2014

2-20-14 WOD

Feb 20th SWOD Handstand/muscle up work and progressions WOD 1: 10 rounds: 7 burpees, 1 rope climb. WOD 2: 6 min amrap 5 jump squats (with […]
02/18/2014

2-19-14 WOD

Feb 19th SWOD Front Squats: 2 @ 50%, 2 @ 60%, 2 @ 75%, 1 @ 80%, 4 @ 90% WOD 12 min amrap: 3 box […]
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