16 Jan WOD- Wednesday, Jan 17
Strength A: 3 Position Power Clean (hip, above knee, below knee) Every 90 sec for 8 sets Strength B: Deadlift 5x5 Every 2 min (start at 75% and increase as desired) Accessory: 4 sets Ring Rows x...
WOD Blog
All in.
15 Jan WOD- Tuesday, Jan 16
Strength A: Overhead Squat 10 min to find Find a heavy 3 rep Strength B: Strict Press 5x3 @80-85% Every 2 min WOD: 7 min AMRAP 7 Hang Squat Snatch 75/55 30 DU 6pm Lite n Tite Strength: 4x Seated DB press...
15 Jan 2018 Team Paleo Challenge
2018 6-Week Team Paleo Challenge! Shake off that extra holiday weight and get you body ready for the upcoming CrossFit Open in March with this incredibly effective challenge. Info Session...
14 Jan WOD- Monday, Jan 15
Happy Martin Luther King Jr. Day! We will be operating on a normal schedule today. Strength: Back Squat 5x5 75% Every 2 min WOD: 10 min EMOM 10 G2OH with plate 45/35# 6 Burpees onto...
13 Jan WOD- Sunday, Jan 14
Strength: Alt EMOM 12 3-5 Strict HSPU AHAP 6 Weighted Pistols WOD: 5 rounds for time 50 ft Handstand walk/ 3 wall walks 200m MB carry 12 min cap* Finisher: 3x15-25 GHD sit-ups 3x10 reverse DB flys Log...
12 Jan WOD- Saturday, Jan 13
TODAY (Saturday)'s Schedule will be a little different to accomodate for the Paleo Challenge Info Session: 8am Lite N Tite 9am Regular CrossFit 10-10:30am Paleo Challenge Info Session 10:30am Regular CrossFit 11:30am Barbell Club Paleo Challenge...
11 Jan WOD- Friday, Jan 12
This Saturday's Schedule will be a little different to accomodate for the Paleo Challenge Info Session: 8am Lite N Tite 9am Regular CrossFit 10-10:30am Paleo Challenge Info Session 10:30am Regular CrossFit 11:30am Barbell Club Paleo Challenge...
10 Jan WOD- Thursday, Jan 11
This Saturday's Schedule will be a little different to accomodate for the Paleo Challenge Info Session: 8am Lite N Tite 9am Regular CrossFit 10-10:30am Paleo Challenge Info Session 10:30am Regular CrossFit 11:30am Barbell Club Paleo Challenge...
09 Jan WOD- Wednesday, Jan 10
Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. Hero WOD: “Abbate” 1 mile run 21 C&J 155/105 800m run 21 C&J 155/105 1 mile run Lv1: 95/65 Lv2: 135/85 Running...
08 Jan WOD-Tuesday, Jan 9
Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. WOD: Part A: Burpee EMOM 5 Lv1: 9 burpees Lv2: 12 burpees Lv3: 15 burpees 2 min rest Part B: Tabata...