Author Archive

1.9.19

Warm Up:  HS Hold and Skill Work WOD: EMOM 24 min 1. 10 S2OH 2. Max Over Under 45 Sec 3. 5-10 HSPU 4. Max Burpee 6" Cool Down:  3 Sets 30 Speed Skaters 10 Good Mornings  

1.8.19

Happy Birthday Maddie & Damian! Warm up: Ladders WOD: For Time: 23 Cal Airdyne then 5 Rounds @ 135/95 4 Rounds @ 155/105 3 Rounds @ 185/135 2 Rounds @ 225/155 1 Rounds @ 245/165 1 Squat Clean  6 Pull ups Then 23 Cal Airdyne Cool Down: 30 Strict Toes 2 Bar

Skill Sessions to begin Jan 16th

We will begin our skill sessions this coming Wednesday January 16th.  These will be 45 minute session with a focus on one specific skill. If you feel you need work on that skill please join us!   Price: $10 members $20 non-members January 16th-  Rowing  Have you ever wondered how you can make rowing not […]

Now Accepting Personal Training Clients

We are currently accepting PT clients! If you are interested in working on something specific, starting CrossFit for the first time, or are a seasoned vet needing some extra work, please check out the following list. Options for PT sessions include the following: Consultation $50 1 hour PT Session $75 5 PT Sessions $325 10 […]

1.7.18

Warm Up: EMOM 12 min Odd- 15/12 Cal Row Even- 12 Burpee WOD: 14 min ARAMP 10 DB Clean & Jerk 50/35 Right 20 DB Push Up 10 DB C & J Left 40 Barbell Step Up 20"/16" Cool Down: 50 Sit Up

1.7.18

Warm Up: EMOM 12 min Odd- 15/12 Cal Row Even- 12 Burpee WOD: 14 min ARAMP 10 DB Clean & Jerk 50/35 Right 20 DB Push Up 10 DB C & J Left 40 Barbell Step Up 20"/16" Cool Down: 50 Sit Up

1.5.19

warm up: 4×20 yard ladders  wod: 28 min amrap 400m row  10 burpee box jump  20 front lack lunges    cool down: 30 strict toes to bar 

1.3.19

SWOD: 8 min EMOM 3 Back Squats WOD: 15 rounds for time 1 wall climb 3 overhead squats 135/95 5 bar facing burpees  20 min cap Cool Down: 3 rounds 10 good mornings, 30 speed skaters

1.3.19

SWOD: 8 min EMOM 3 Back Squats WOD: 15 rounds for time 1 wall climb 3 overhead squats 135/95 5 bar facing burpees  20 min cap Cool Down: 3 rounds 10 good mornings, 30 speed skaters

1.2.19

SWOD: 10 min EMOM 3 squat cleans WOD: for time 10-1  Power Cleans 135/95 Ring Dips (scale to box)