WOD BLOG

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

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  • WORKOUT OF THE DAY – FRIDAY 2/9/18

    A: 2 MIN JUMP ROPE 4 MIN HIP FLOSS 4 MIN T-SPINE EXT (FOAM ROLLER) 2 MIN ANKLE FLOSS B: (3X) 5/5 KB BOTTOM UP SRICT PRESS :30 PLANK HOLD 25′ CAT CRAWL :30 TABLE HOLD 5/5 DB SNATCHES C: “LETS GET CONDITIONAL” – 75 CAL ROW – 60 1-ARM DB SNATCHES – 45 LATERAL…

  • WORKOUT OF THE DAY – THURSDAY 2/8/18

    A: 2 MIN ASSAULT BIKE 4 MIN HIP FLOSS 4 MIN COUCH STRETCH 2 MIN SMASH CALF (LAX) B: (3X)10- JUMPING SQUATS 10 KBS (USSR) 5/5 TOE TOUCHES 5/5 SCORPIONS C: “THE FIVES” **FOR REPS MOVEMENTS: 7 WALL BALLS 10 (STATIONARY) FRONT RACK DB LUNGE 13 BUTTERFLY SIT-UPS 5 MIN AMRAP/5 MIN REST 4 MIN…

  • WORKOUT OF THE DAY – WEDNESDAY 2/7/18

    A: 800M ROW (*WORK ON FORM &TECHNIQUE) 4 MIN T-SPINE (DOUBLE LAX) 2 MIN THORACIC EXT (BENCH) 2 MIN SHOULDER DISTRACTION B:2X 25’INCHWORMS 5/5 ARM BARS 5 (EA) I’S-Y’S-T’S W/2.5 PLATE 10 HANGING SCAP RETRACTIONS C: STRICT PULL-UPS (QUALITY) 5-5-5-5 HORIZONTAL RING ROWS W/FEET ON BX 8-8-8-8 *** PULL RINGS BETWEEN CHEST AND BELLY BUTTON.…

  • WORKOUT OF THE DAY – 2/6/18

    A: AGILITY DRILLS (2MIN)X 2 MIN SPINX POSE (YOUTUBE) 2 MIN MODIFIED DOWNWARD DOG POSE 2 MIN COW’S FACE STRETCH (YOUTUBE) B: 3X- 10 WEIGHTED/SEATED PASS THROUGHS 10 AROUND THE WORLD W/KB 20: FS W/3 PAUSE IN BOTTM OF SQT 5 DEADLIFTS W/BB 20: WRIST WALKS (UP & DWN) C: STRICT PRESS (BUILD TO HEAVY…

  • WORKOUT OF THE DAY – MONDAY 2/5/18

    A: MUSICAL WALL BALLS (3-4MIN). 4 MIN PIGEON POSE 2 MIN WALL SQUAT B:(2-3X) 25′ BEAR CRAWL 10 SQUATS 25′ FROG LEAPS 10 ALLIGATOR PUSH UPS **SEE LINK. HAPPY BIRTDHA Y COACH IZ & MIKE 1-30 AB-MAT SIT UPS 2- 2 STRICT T2B/KNC 3- 4 BIRTHDAY BURPEES 4- 19 PULL-UPS 5-80 KBS (USSR) RX: 53-35…

  • WORKOUT OF THE DAY – Friday, February 2

    A: 2 min Assault bike 4 min trap/shoulder smash (B.B. 2 min ankle Floss B: 10 PVC PASS THROUGHS 5 BTN SN PUSH PRESS(bb) 5 Sotts Press (pvc/bb) 5 Snatch balance (BB) C: Snatch Complex 1 Snatch 1 Hang Power Snatch 2 Overhead Squats = 1 set 1-1-1-1 “Jumanji” 4 rounds: 5 Power Snatches Rx+…

  • Restorative WOD – Saturday, Jan. 27 at 10AM

    This Saturday join us for another Restorative WOD at 10AM!        

  • Crossfit 323 Paleo Challenge!

    Trying to hit the ground running? Join us in our 2018 Paleo challenge. It’s a great way to hit the reset button after the holidays. We also have The BodySpec Truck coming on 2/5/18 from 3-8PM. Never been scanned before? Try it out. For more details on the Paleo challenge click here. For more details…

  • New Years Eve WOD @ 10AM-11:30AM & New Years Day CLOSED

    Happy Almost 2018! We have a special New Years Eve WOD at 10AM and then we will be CLOSED until Tuesday, January 2. Come end 2017 with the Crossfit 323 Community and we’ll see you in 2018!

  • * SPECIAL EVENT ALERT * HOLIDAY BRUNCH-MAS ON SUNDAY DEC. 10

    Celebrate the holidays with Crossfit 323 on Sunday, December 10th at 10a! We Will Be Hosting Our 2nd Annual Holiday BrunchMAS. #WOD Starts At 10am, Followed By Brunch And WHITE ELEPHANT GAME – $15 limit. Come Join Us For Some Pancakes and Presents.