WOD

conditioning: “Wild Girls” 1 round of Helen 2 rounds of Cindy Grace 2 rounds of Cindy 1 round of Helen *Helen = 400m run, 21... Read More

“Mendez” 21 deadlifts 185/125/85# 21 t2b 21 cal bike 15 deadlifts 225/155/105# 15 pull ups 15 cal bike 9 deadlifts 275/185/125# 9 ctb pull ups... Read More

strength: pause front squats – 3 second pause, think slow down – speed up! 3 @ 50% 3 @ 55% 3 @ 60% [email protected] 65%... Read More

“CrossFit Open Workout 19.4” For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of:... Read More

strength: power snatch: 20 minutes to work up to a heavy single conditioning: “Noel” 2 min amrap of: 10 otb lateral jump burpees then: max... Read More

NEWS: As of 8:00pm on Tuesday Night, ALL CLASSES FOR WEDNESDAY MARCH 13TH ARE OPEN AND ON TIME! CHECK BACK TO THIS SITE FOR UPDATES!... Read More

skill: rope climbs conditioning: “Teagan” 15 min amrap of: 30 kb swings 53/35/26# 20 hr push ups 10 cal bike 2 rope climbs

strength: build up to a heavy unbroken sequence of: 1 power clean 1 front squat 1 squat clean conditioning: “Polander” 7 min amrap of: max... Read More

“CrossFit Open Workout 19.3” For time: 200-ft. dumbbell overhead lunge 50/35# (single db) 50 dumbbell box step-ups 50/35# – 24/20″ (single db) 50 strict handstand... Read More

“Body Check”Tabata(8 x :20 on/:10 off)Air SquatsSit-upsPush-upsCalorie Row Complete all 8 intervals before progressing to next stationScore = Total reps/calories