Wods

Wednesday Schedule Reminder 5am & 9:30am: Boot Camp 11am-1pm: Olympic Lifting 6pm: Rowing ________________________________________________ Workout of the Day Warmup 2 sets: 1 minute [...]

Workout of the Day Warmup Run 400 metersDynamic StretchRun 400 meters + Warmup/Prep T2B & HSPU Part 1 4 sets: 1 minute max Strict Toes to Bar1 minute rest1 minute max Handstand Pushups (scale [...]

Open 17.1 Reminder & Make-Ups Great job to all on 17.1! Please remember to submit your scores before 8pm on Monday. If you still need to perform the workout or would like to re-do it on [...]

Sunday Schedule Reminder 11am: Rowing & Gymnasty 12pm-2pm: Olympic Lifting 11am & 5pm: Open 17.1 Heats __________________________________________ Workout of the Day “Mainsite [...]

Workout of the Day Warmup Row 250 metersDynamic StretchRow 250 meters + 2 sets: 10 Wall BallsT2B Progression Training In teams of 2, complete 3 sets each of: Partner 1: Row 1000/750 [...]

Friday Class Reminder We will be performing Open Workout 17.1 in all classes today (including an 8pm class).   We have to run 2 heats in every class and each heat will last 20 minutes [...]

The 2017 CrossFit Open Begins Tonight! The first workout of the 2017 CrossFit Open will be released tonight at 8pm. Our team is 100 strong so far…but we want more!  You have until 8pm [...]

Wednesday Schedule Reminder 5am & 9:30am: Boot Camp 11am-1pm: Olympic Lifting 6pm: Rowing ____________________________________________ Workout of the Day Warmup 3 sets: 30 second Bike [...]

Workout of the Day Warmup Dynamic Stretch + 2 sets: 15 Air Squats10 KB Swings Part 1 Back Squat (30X1 tempo)10-5-5-3-3-1-1 Build to a 1 rep max in 20 minutes Loading Guidelines: Set 1: [...]

Monday Schedule Reminder We will be operating on a regular class schedule today.  There is no 5am Boot Camp.   Child care will be available at 9am, 10am and 5pm.  Come on down and [...]