Category Archives: CrossFit

WOD Friday February 3rd

BRO NIGHT! Tonight 6 pm.  Warm up: Kettlebell swings x 20 / Jumping jacks x 1 minute x 2 rounds Every minute on the minute for 30 minutes: 1st: Deadlift x 4 2nd: Handstand pushup x 6 3rd: Toes to bar x 8 * Deadlifts should be around 70% – 75% * Handstand pushups andContinue reading “WOD Friday February 3rd”

WOD Thursday February 2nd

Bro Night is tomorrow. 6pm. Be there. Warm up: 100′ jog / 50′ backwards jog x 4 4 Rounds not for time of: Glute ham sit up x 12 Glute ham raise x 12 2. 4 Rounds for time of: 20 Calorie row 300 Meter run 40 Double unders  

WOD Tuesday January 31st

Yo, Bro night is this Friday @ 6:00. Invite a friend and we can lift some stuff. Warm up: 200′ side shuffle, 10 hang muscle cleans x 2 rounds Every 2 minutes for 16 minutes: Hang power clean: doubles for the first four cycles, singles for the second four. 2. Every minute on the minuteContinue reading “WOD Tuesday January 31st”

WOD Monday January 30th

Yo, Bro night is this Friday @ 6:00. Invite a friend and we can lift some stuff. Warm up: 2 Rounds of – High skips x 200′ , Banded good mornings x 15 Front squat: 6,6 2. Back squat: 8,8 * Go up in weight on each set. That last 8 should be pretty damnContinue reading “WOD Monday January 30th”

WOD Friday January 27th

Click to see what is New for 2017! The Battle of the Boxes is this Saturday! Come hang out and Watch!! Bring outside chairs and snacks/drinks! SEE YOU TOMORROW!!! Battle of the Boxes Competitors! Come to the gym today for two reasons! Pick up your Red shirt and pack up your gym bag! Do some recoveryContinue reading “WOD Friday January 27th”

WOD Thursday January 26th

Click to see what is New for 2017! The Battle of the Boxes is this Saturday! Come hang out and Watch!! Bring outside chairs and snacks/drinks!  Battle of the Boxes Competitors! Come to the gym today and tomorrow for two reasons! Pick up your Red shirt and pack up your gym bag! Do some recoveryContinue reading “WOD Thursday January 26th”

WOD Wednesday January 25th

Click to see what is New for 2017! The Battle of the Boxes is this Saturday! Come hang out and Watch!! Bring outside chairs and snacks/drinks!  Warm up: 2 Rounds: 1 minute of jump rope, 15 Power Wallballs For Time: 1000 Meter Row or 800 Meter Run 30 Wallballs 60 Double Unders 30 Pull upsContinue reading “WOD Wednesday January 25th”

WOD Tuesday January 24th

Click to see what is New for 2017! FYI: The Gym is Closed This Saturday! The Battle of the Boxes is this Saturday! Come hang out and Watch!! Bring outside chairs and snacks/drinks!  Warm up: 500 Meter Row, Then 2 Rounds: 6 Heaving Snatch Balance, 6 High Hang Power Snatch, 6 Overhead Squat Find a max forContinue reading “WOD Tuesday January 24th”

WOD Monday January 23rd

Click to see what is New for 2017! FYI: The Gym is CLOSED this Saturday! The Battle of the Boxes is this Saturday! Come hang out and Watch!! Bring outside chairs and snacks/drinks!  Warm up: 400 Meter Run Then: 2 Rounds: 10 PVC pull throughts, 10 Knees to Elbow, 10 Air Squats Overhead Squat: FindContinue reading “WOD Monday January 23rd”