23 Nov

Posted at 20:00h in WOD

4th Annual Athlete's Cup and Holiday Party Saturday, Dec 5th! Check out the event details on our facebook event page here. See our HOLIDAY SCHEDULE HERE Warm-up: run 200 JYD part 1 run 200 JYD part 2 Ankle Mob x1 min ea side shoulder distraction x1 min ea side Skill:...

22 Nov

Posted at 20:00h in WOD

4th Annual Athlete's Cup and Holiday Party Saturday, Dec 5th! Check out the event details on our facebook event page here. See our HOLIDAY SCHEDULE HERE Strength: Push Press 5x5 WOD: 6 rds: 30on / 30off 30 sec Cal Row 30 sec rest 30 sec Jumping Lunges 30 sec rest *Post total...

21 Nov

Posted at 20:00h in WOD

4th Annual Athlete's Cup and Holiday Party Saturday, Dec 5th! Check out the event details on our facebook event page here. Strength: Deadlift 5x5 (25 min) WOD: 10,8,6,4,2 Deadlifts 30 DU btwn sets (unbroken) Lv1: 135/95 Lv2: 185/135 Lv3: 225/155 sub with Lateral hops or less DU. NO SINGLES Let us present to...

20 Nov

Posted at 20:00h in WOD

This is Coach Beaux's last class before him and Kristen move to New Orleans! Come and WOD with him! Follow his journey to opening their own gym on instagram @coachbeaux Strength: Bench Press 5,5,3,3,3 WOD: Partner Off/Def: O: Hang Squat Cleans 95/65 D: 200m run rest 1 min O: HSC 115/75 D: 200m...

20 Nov

Posted at 13:34h in WOD

4th Annual Athlete's Cup and Holiday Party Dec 5th! Check out the event details on our facebook event page here. Skill: Muscle up Drills Strength: Lv1: 5x5 Ring Row Lv2: 5x3 Ring Dip (AHAP- no bands) Lv3: 5x1 Strict Ring MU WOD:15 min AMRAP 50 OH Walking Lunges 45/35 40 Box...

18 Nov

Posted at 20:00h in WOD

4th Annual Athlete's Cup and Holiday Party Dec 5th! Check out the event details on our facebook event page here. Strength: Every 90 sec for 8 rounds Clean 3,2,1,3,2,1,1,1 WOD: 5 rds 60 sec on/ 30 sec off 7 HPC T2B* for reps Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 *can sub T2B with V-ups Let us present...

17 Nov

Posted at 20:00h in WOD

4th Annual Athlete's Cup and Holiday Party Dec 5th! Check out the event details on our facebook event page here. Strength: Push Press 5,5,3,3,3,1,1,1,1 WOD: 8 Rounds for time 4 Back Flips 5 HSPU/ 2 wall walks 6 Pistols Let us present to you the Athlete of the Month November: Macario "Mac" Dagdagan!...

16 Nov

Posted at 20:00h in WOD

4th Annual Holiday Athlete's Cup Dec 5th! More details coming soon! Strength: Every 90 sec for 8 rounds Snatch 3,2,1,3,2,1,1,1 WOD: 9,7,5 Burpee Bar MU Snatch (power ok) Lv1: 85/55 Burpee + 2 Pull-ups Lv2: 115/75 Burpee +1C2B Lv3: 135/95 6pm Lite N Tite Strength: 30 sec on/ 30 sec off- 5x Push-ups Ring Rows WOD: For Time: 1000 m row 21-15-9 OH...

15 Nov

Posted at 20:00h in WOD

4th Annual Holiday Athlete's Cup Dec 5th! More details coming soon! Strength: Back Squat 5x3 WOD: 400m run 30 Back Squats 135/95 (no rack) 400m run Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 Let us present to you the Athlete of the Month November: Macario "Mac" Dagdagan! See Mac's CrossFit journey here. Log your...

14 Nov

Posted at 20:00h in WOD

4th Annual Holiday Athlete's Cup Dec 5th! More details coming soon! Strength: 5x2 TGU (one each arm) WOD: for time 21,15,9 KBS Box Jump Over Lv1: 44/35 Lv2: 62/44 Lv3: 70/53 Finisher: Back Extension 3 x 15 Strict T2B 3 x 7-10 Let us present to you the Athlete of the Month November: Macario "Mac" Dagdagan! See Mac's...