WOD for 12/31

New Years Eve Hours: 6am, noon, 4pm. New Years Day: Come ring in the new year with a WOD you won’t forget all year long at 12pm. No other class times on New years day. Workout for 12/31 Burn it off before you put it back on tonight! A. 5 Rounds for time: – 50 … Continue reading “WOD for 12/31”


WOD for 12/30

REMINDER: NEW HOURS START TODAY – 6am, noon, 4pm, 5pm, 6pm, 7pm Strength: – 6×5 Front Squat (100% BW) – 6th set is max reps at that weight, minimum of 5. WOD: A. AMRAP 3 Minutes: – 10 Air Squats – 8 Toes to Bar – 6 Pushups **Rest 3 Minutes** AMRAP 3 Minutes: – … Continue reading “WOD for 12/30”


WOD for 12/28

Weekend Schedule: Saturday: – 10-11am Free Class – 11am-1pm Open Gym Sunday: – 10am-12pm Open Gym


WOD for 12/28

Weekend Schedule: Saturday: – 10-11am Free Class – 11am-1pm Open Gym Sunday: – 10am-12pm Open Gym


WOD for 12/27

REMINDER: Starting next Monday (12/30) the new hours will be: 6am, noon, 4pm, 5pm, 6pm, 7pm Workout for 12/27 Strength/Skill: – 3×10 Back Squat (80% BW) WOD: A. Every 30 seconds for 5 minutes:  2 Power Snatch (135/100) B. AMRAP 4 Minutes: – 3 Squat Snatch (95/70) – 7 Pushups **Rest 2 Minutes** AMRAP 4 Minutes:  … Continue reading “WOD for 12/27”


WOD for 12/26

12 Days of CrossFit: For Time: 1 Hang Power Snatch – (95/65) 2 Power Cleans – (95/65) 3 Deadlifts – (95/65) 4 Thrusters – (95/65) 5 Burpees 6 Pull ups 7 Kettlebell Swings – (72/53) 8 Box Jump – (24/20) 9 Double Unders 10 Push Ups 11 Wall Balls (20/14) 12 Knees To Elbows *Start … Continue reading “WOD for 12/26”


WOD for 12/24

Christmas Eve Hours – Open Gym 12-3pm


WOD for 12/23

Strength/Skill: – Hang Power snatch 5×3 @ 75% of 1RM from Blocks – High Hang Squat snatch 5×3 @ 85% of 1RM from blocks WOD: 4 Rounds for time: – 500m Row – 4 Rope Climbs – 30 Double Unders – 20 Pull Ups – 10 Squat Snatch (75/55)


WOD for 12/20

Crossfit Total – 1 Rep Max Back Squat – 1 Rep Max DL – 1 Rep max Press


WOD for 12/19

Skill/Strength: AMRAP 4 Minutes: – 3 Squat Snatch (135/95) – 7 Pushups *Rest 2 Minutes* AMRAP 4 Minutes:  – 3 Power Snatch – 7 Handstand Pushups.  WOD: For Time – 800m Run – 70 Double Unders – 60 Slam Balls (30/20) – 50 Wall Balls (20/14) – 40 Hang Power Cleans (95/65) – 30 Ring Dips … Continue reading “WOD for 12/19”

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