23 Dec WOD- Thursday, Dec 24
Holiday Class Schedule: Thurs, Dec 24th- 8am and 12pm Fri, Dec 25th- 11am Sat, Dec 26th- 9:30 and 10:30 am (no Lite N Tite) Strength: Back Squat 5,3,3,1,1,1 WOD: 8 AMRAP Bear Complex 1 Power Clean 1 Front Squat 1...
WOD Blog
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22 Dec WOD- Wednesday, Dec 23
Holiday Class Schedule: Thurs, Dec 24th- 8am and 12pm Fri, Dec 25th- 11am Sat, Dec 26th- 9:30 and 10:30 am (no Lite N Tite) Shoulder Prep: Every 20 sec Shoulder W/u 4 rds A-T-Y-I Skill: Kipping/ Butterfly Pull-up...
21 Dec WOD- Tuesday, Dec 22
Holiday Class Schedule: Thurs, Dec 24th- 8am and 12pm Fri, Dec 25th- 11am Sat, Dec 26th- 9:30 and 10:30 am Shoulder Prep: Every 20 sec Shoulder W/u 4 rds A-T-Y-I Strength: EMOM 9 1,2,3,1,2,3,1,2,3 Power Snatch -TNG encouraged but not...
21 Dec WOD- Monday, Dec 21
See the Holiday Schedule Here Strength: 10 min to Find a 3 rep max Thruster Skill: rope climb technique review Partner WOD: BRING TALL SOCKS/ WEAR LONG PANTS 7 Rope climbs 21 thrusters 5 Rope climbs 21...
18 Dec WOD- Saturday, Dec 19
9 am Lite N Tite WOD: WOD 1: Row 30sec on/off for calories -10 rds WOD2: Partner Sled Push/ rope pull rest while your partner pushes the sled, and then pulls it in with...
17 Dec WOD- Friday, Dec 18
Strength: Every 2 min for 10 5 Bench press WOD: Death by weight...
16 Dec WOD- Thursday, Dec 17
Recognize this guy? By Sasha Yevelev Strength: 3 Back Squats every 30 sec for 4 mins @ 50% rest 2 mins 7 Barbell Jump Squats every 30 sec for 4 mins @ 25% WOD:...
15 Dec WOD- Wednesday, Dec 16
Here's the Yevelev's- another one by Sasha Yevelev! Warm: Every 20 sec Shoulder W/u 4 rds alternate through position A-T-Y-I 20 sec on/5 off: 4 rds alternate through Plank (on hands) Superman Side Plank (on hands) Side Plank Strength: Alt EMOM...
14 Dec WOD- Tuesday, Dec 15
Thank you to our member, Sasha Yevelev for the AMAZING CrossFit Holiday photos he took on Sunday! This one is of our heavy lifter, Medwin Mina, and his family! Strength: Strict Press...
13 Dec WOD- Monday, Dec 14
Strength: A) Every 90 for 6 Hang Clean + Clean + Jerk B) Front Squat 4x1 @90% then drop to 75% for max reps WOD 8 min AMRAP “Cindy” 5 pull-ups 10 push-ups 15 Air squat/ front squat/ OHS (rotate thru each...