Category Archives: CrossFit

WOD Monday December 12th

INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 500 Meter Row, 10 Kang Squats, 10 Single Leg Hip Bridges Front Squat: 4, 4, 4,Continue reading “WOD Monday December 12th”

WOD Friday December 9th

INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 3 Rounds: 6 Jumping Air Squats, 6 Heaving Snatch Balance w/ empty bar, 6 Good Mornings Every minuteContinue reading “WOD Friday December 9th”

WOD Thursday December 8th

INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 400 Meter Run: Then 2 Rounds: 8 Push ups, 8 Glute Ham Raise, 8 Knees to Elbow Every TwoContinue reading “WOD Thursday December 8th”

WOD Wednesday December 7th

Why did we not post the workout of the day ahead of time on Monday or Tuesday?  It was a sort of test and kind of eye-opening to see how many of you guys actually go to the website. If you ever find yourself not coming to the gym after checking the workout I hopeContinue reading “WOD Wednesday December 7th”

WOD Tuesday December 6th

Info: Today is Gymnastics Club Sign up at 6 pm! This month is all about Muscle Ups!!! End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 400 MeterContinue reading “WOD Tuesday December 6th”

WOD Monday December 5th

This past Saturday was the third Havoc Games Competition and by far the best! Thank you to all those who competed! You guys made us so proud! Each one of you fought for PR’s and showed the true meaning of Havoc! Special thanks goes out to all the Volunteers! Without you guys we would notContinue reading “WOD Monday December 5th”

WOD Friday December 2nd

This Saturday!!! Get Ready!!! No Class tomorrow night at 6 or 7. Judges meeting at 6. Warm up: Pushups x 20 / Pullups x 10 Bench Press: 1,1,1,1,1 2. 200 meter row x 4 sprints  ( 1 minute rest between efforts ) Recover 3. 100 Meter row x 4 sprints ( 1 minute between effortsContinue reading “WOD Friday December 2nd”

WOD Thursday December 1st

This Saturday!!! Get Ready!!! Warm up: Glute ham raise x 15 / Air squat to high jump x 15 / Kettlebell swing x 30 Sumo Deadlift: 1,1,1,1,1 2. For time: 40 Glute ham sit ups 30 Double leg mountain climbers 40 Double unders 30 Single leg burpees (alternate legs)

WOD Wednesday November 30th

This Saturday!!! Get Ready!!! Warm up: Snatch stuff Every 30 seconds for 5 Minutes ( 0:00 – 4:30 ) 1 Hang snatch @ The 6 minute mark Every minute for 10 minutes ( 6:00 – 15:00 ) 1 Snatch @ The 18 minute mark Every 2 minutes for 10 minutes ( 18:00 – 28:00 )Continue reading “WOD Wednesday November 30th”