22 Dec WOD- Saturday, Dec 23
Holiday Hours: Sunday, Dec 24- 9:30 and 10:30am class Monday, Dec 25- closed Tuesday, Dec 26- 8am, 12pm, 4pm, 5pm, 6pm only Monday- Jan 1- 12 pm only Tuesday, Jan 2- 7am, 8am, 12pm,...
WOD Blog
All in.
22 Dec WOD- Friday, Dec 22
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Strength: Clean Pull 2-2-2-2-2 90-100% of 1rm clean Skill: Rope climb review WOD: 12 min AMRAP 3-2-1 Barbell Burpees Rope Climbs 15ft Lv1:...
20 Dec WOD- Thursday, Dec 21
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Warm-up drills: Tall jerk and short step drills *re-rack technique Strength: Pause Push Jerk 3x3 Pause Split...
18 Dec WOD- Tuesday, Dec 19
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. WOD: 3 rounds for time: 30 Squat Cleans 95/65 30 Pull-ups 800 m run Log...
18 Dec WOD- Wednesday Dec 20
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Strength: E3M for 15 -4 Tempo Back Squats 3 sec down- fast up @50-60% -6 box jumps...
17 Dec WOD- Monday, Dec 18
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Strength A: 15 min running EMOM clock: EMOM 5 Snatch High pull+ Hang Power...
16 Dec WOD-Sunday, Dec 17
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. 9:30 and 10:30am CrossFit Strength: Strict Press 4x10 ~50-60% of 1RM. WOD: 75 sit-ups Then, 7rds 20 DB...
15 Dec WOD- Saturday, Dec 16
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. 8:30 am Lite N Tite WOD: 5rds for time 400m run 10 Plate Burpees...
14 Dec WOD- Friday, Dec 15
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Strength: Alt EMOM for 10 min Odd min:1-3 Strict Ring MU Banded, or...
13 Dec WOD-Thursday, Dec 14
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Strength: 20 min to complete: Deficit DL 3x3 @60-65% (standing on 25...