WOD BLOG

Our WOD and community news will be updated regularly on our blog.

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  • WORKOUT OF THE DAY – MONDAY 11/20/17 *B-WOD

    HAPPY B-DAY TONY C. 400M RUN CROSSFIT TOTAL (3 ATTEMPTS PER) 1RM- SQUAT 1RM- PRESS 1RM- DEADLIFT SCORE IS TOTAL OF HEAVIEST LOAD 3 RNDS FOR TIME: 11- AIR SQUATS 20- PUSH PRESS 36- TUCK UPS  

  • WORKOUT OF THE DAY – FRIDAY 11/17/17

    400M RUN SPLIT JERK 3-3-3-3-3 150- WALL BALLS 100M WALL BALL CARRY EVERY TIME YOU BREAK. RX (20/14) S (14/10)  

  • WORKOUT OF THE DAY – THURSDAY 11/16/17

    LADDER DRILLS MUSCLE UP PROGRESSION (15MIN) FALSE GRIP REVIEW LOW RINGS BANDED FOR AWESOMENESS: 10-9-8-7-6-5-4-3-2-1 PUSH UPS AB MATS RING PULL UPS KB SWINGS (USSR)  

  • WORKOUT OF THE DAY – WEDNESDAY 11/15/17

    400M RUN FRONT SQUAT 7-7-5-5-3-3 4 RNDS FOR TIME: 15- PWR CLEANS 10- FRONT SQUAT 5- BAR OVER BURPEE RX (135/ 105) S (95/ 65)  

  • WORKOUT OF THE DAY – TUESDAY 11/14/17

    SPEED DRILLS (6MIN) ROW YOUR BOATS: FOR TIME: 2000M ROW 4RNDS FOR TIME: 10- KB THRUSTER RX (53/ 35) S (35/18) 200M RUN

  • * SPECIAL EVENT! – TURKEY DAY WOD – 11/23/17

    Staying In Town 11/23? We’ll be here serving up a 3 Course Workout of the Day. We will ONLY be having 10am class. Potluck after the WOD. Bring something yummy to share. A great way to get ready for all the amazing food we’ll be having later. SaveSave

  • WORKOUT OF THE DAY – MONDAY 11/13/17 *B-WOD

    PRESS PROGRESSION (12MIN) STRICT PRESS: 2X5 PUSH PRESS: 2X3 PUSH JERK: 1,1… AMRAP 12MIN 400M RUN 11- PUSH PRESS RX (95/65) S (75/45) 13- CHEST TO BAR PULL UPS 27- RUSSIAN TWIST  

  • WORKOUT OF THE DAY – FRIDAY 11/10/17 

    HAPPY VETERANS DAY 500M ROW AMRAP (5MIN.) 5- HANG SQ SNATCH RX(95/65) S(75/45) 10- BAR FACING BURPEES AMRAP (5MIN.) 5- POWER CLEANS RX(135/95) S(95/65) 10- PULL UPS AMRAP (5MIN.) 10- BOX JUMP OVERS RX(24”/20) S(20/16) 25- WALL BALLS RX(20/14) S(14/10) REST 2MIN. BETWEEN AMRAP      

  • WORKOUT OF THE DAY – THURSDAY 11/9/17    

    SPEED DRILLS SQUAT CLEAN: 5-5-3-3-1-1 EMOM 10MIN: 2- SQUAT CLEAN @ 75% OF HEAVIEST LOAD TABATA: AB MATS PLANK V-UPS HOLLOW HOLD     SaveSave

  • WORKOUT OF THE DAY – WEDNESDAY 11/8/17    

    500M ROW BACK SQUAT: 5-3-3-1-1… DOWN TO 80% OF HEAVIEST LOAD 3-3-3 AMRAP 15MIN: 30- DOUBLE UNDERS OR 90- SINGLES 10/10- DUMBELL LUNGES 10- BURPEES