WOD 3/20/19

Strength: Power Clean 70%x2, 75%x2, 80%x2, 85%x2   WOD:12 Min EMOM 10 Cal Bike 2-3 Rope Climb 14 Cal Row 3-4 Wall Walk   Post: 3×12 GHD Situps GHD BAck Extensions

WOD 3/7/19

Today is active recovery day in prep for 19.3. Those of you participating in the Open, take today nice and slow.   WOD: 3 Rounds – Work for 30 Seconds, rest for 15 Seconds, and move to the next exercise Squats Burpees Jumping Lunges Pushups High Knees Plank...

WOD 1/9/19

Strength: Deadlift Max Day!! WOD: 9 Min AMRAP 15 KB Swings 10 Pull-ups 5 HSPU Post: 3 Rounds- 12 Good Mornings 12 Med Ball Ham Curls

WOD 1/8/19

Nutrition Challenge 2019 starts Monday, January 14! We will have an informational meeting on Saturday at 10 am in the Blue Court Grill. (If you cant make that, let me know and we can set up an appointment. Sign up link below:...

WOD 10/19/18

Skill: Cluster (Clean/thruster) WOD: CrossFit WOD 120208 5 RFT Run 600 Meters 15 Clusters (95/65) Post WOD: Spend 10-15 Minutes Stretching/Mobilizing