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Tuesday Evening Schedule!

Posted by on Oct 29, 2017 in CrossFit Community, Fitness, Uncategorized | 0 comments

Three out of the last 4 years when Halloween falls during the week classes have been empty at 530/630. We will be cancelling those two classes this Tuesday evening so you can go trick or treat with your kiddos or hand out candy to your neighborhood kiddos. There will be a 430 class and if there is a small handful of people who’d like to come in we can do it like open gym on Saturdays. See you all this week!

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Labor Day!!!!

Posted by on Sep 1, 2017 in CrossFit Community, Events, Fitness, Fitness Videos, Nutrition, Uncategorized, WOD | 0 comments

There will be NO CLASSES!!! That is all

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7/14/2017 WOD

Posted by on Jul 13, 2017 in WOD | 0 comments

Strength – EMOTM x 10 Hang Snatch x 2 (HAAMF) WOD – 4 Rounds Wall Balls x 20 Lateral Bar Hops x 25 300m Run    

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7/13/2017 WOD

Posted by on Jul 12, 2017 in WOD | 0 comments

WOD – 5 Rounds Calorie Row x 18/15 Burpees x 15 Box Jumps x 12 Deadlifts x 9 (225/155)  

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7/12/2017 WOD

Posted by on Jul 11, 2017 in WOD | 0 comments

Strength – EMOTM x 10 Bench Press x 2 @ (HAAMF!) WOD – “Helen” 3 Rounds 400m Run KB Swings x 21 Pull-Ups x 12

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7/11/2017 WOD

Posted by on Jul 10, 2017 in WOD | 0 comments

Strength – Front Squat 5 x 2 WOD – 12 Min AMRAP DB Snatch x 5 (Each Side) Air Squats x 10 Double Unders x 30

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7/10/2017 WOD

Posted by on Jul 9, 2017 in WOD | 0 comments

Strength – EMOTM x 10 Power Clean x 2 + Jerk Skillz- Rope Climbs – Bring tall socks! WOD – 15-12-9-12-15 HSPU Knees to Elbows Rope Climbs x 3 (after each Round)

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7/7/2017 WOD

Posted by on Jul 6, 2017 in WOD | 0 comments

Partner WOD – 4 Rounds Row x 300m/250m Deadlift x 10 (185/135) rest 3 Mins… WOD – 4 Rounds Double Unders x 50 Burpees x 10 rest 3 Mins… 1 Mile Run    

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7/6/2017 WOD

Posted by on Jul 5, 2017 in WOD | 0 comments

Strength – EMOTM x 10 Back squat x 3 @ ~70% WOD – 18 Min AMRAP 300m Run Power Snatch x 9 (95/65) Air Squats x 15 Sit-Ups x 21

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7/5/2017 WOD

Posted by on Jul 4, 2017 in WOD | 0 comments

Strength – 4 Sets A.) Bench Press x 7 B .) Weighted Pull-Ups x 7 WOD – 21-15-9 Power Cleans (135/95) Ring Dips Box Jumps  

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