03 Jan WOD- Sunday Jan 4
This Tuesday, Jan 6th from 6-9pm is our free Olympic Lifting Seminar with the famous Dave Spitz. There will be no night classes to make space for this awesome seminar....
WOD Blog
All in.
02 Jan WOD- Saturday, Jan 3
This Tuesday, Jan 6th from 6-9pm is our free Olympic Lifting Seminar with the famous Dave Spitz. There will be no night classes to make space for this awesome seminar....
02 Jan WOD- Friday, Jan 2
This Tuesday, Jan 6th from 6-9pm is our free Olympic Lifting Seminar with the famous Dave Spitz. There will be no night classes to make space for this awesome seminar....
31 Dec WOD- Thursday, Jan 1 NYD
Regular Group Class at 4pm and 5pm only! What is your short term (3 month) and long term goal of this new year (in CF)? WOD: “New Years Countdown” 10-1 Front Squats Ball Slams 100 m dball...
30 Dec WOD- Wednesday, Dec 31 NYE
Half Day Schedule: 6am, 7am, 7am elements, 8am class and 12pm only! Have a safe night! Question of the day: What did you accomplish in 2014 (in CrossFit) that you are...
30 Dec WOD- Tuesday, Dec 30
Strength: 10 min EMOM 1 clean pull + 1 hang squat clean *Try to use the same weight for most sets. Add weight on rds if necessary WOD: 12 min on the...
28 Dec WOD- Monday, Dec 29
Skill: 4 min AMRAP Jump rope Crosses 1 burpee penalty for tripping WOD: For time: 50 DU 40 Air squats 30 T2B 20 SDHP 10 OHS 5 MU/ 10 burpee pull-ups 10 OHS 20 SDHP 30 T2B 40 Air Squats 50...
27 Dec WOD- Sunday, Dec 28th
Skill: Rope Climb Technique practice (with and w/o legs) Lv3: 3 legless rope climbs for time -too easy? then try 3 L-sit rope climbs for time WOD: 15 Min AMRAP 2 Rope Climbs 20 Wall Balls 200...
26 Dec WOD- Saturday, Dec 27
Regular Class schedule today! 9:30am, 10:30am, 11:30am intro and 11:30-1pm open gym Mobilize: ankles and lats Strength/Skill: 30 sec for max reps OHS 1 min rest 8 rounds Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 (From Floor) WOD:...
25 Dec WOD- Friday, Dec 26
Class at 12pm, 5pm and class only! Strength: Bent over barbell rows 4x10 *at same weight WOD: "Cardio for time" 800 m row 800 m run 400 m row 400 m run 200 m row 200 m run 100 m...