WOD BLOG

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

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  • 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.

  • WORKOUT OF THE DAY – FRIDAY 11/24/17

    CLOSED FOR OVER EATING

  • WORKOUT OF THE DAY – THURSDAY 11/23/17

    HAPPY TURKEY DAY  

  • WORKOUT OF THE DAY – WEDNESDAY 11/22/17

    400M RUN BACK SQUAT 7-7-5-5-3-3 FOR TIME: 400M RUN 40- PLANK BURPEES 500M ROW 50- AIR SQUATS (MED REGULATOR) 400M RUN 40- REGULAR BURPEES

  • WORKOUT OF THE DAY – TUESDAY 11/21/17

    500M ROW STRICT PULL UP (1 SEC PAUSE @ BOTTOM) 5-5-5-5 AMRAP 15MIN 10- PULL UPS 20- AIR SQUATS 15- AB MATS