Category Archives: CrossFit

     You guys ever wonder how you “find time” to workout, while your co-workers can’t. You ever think about how you deal with the pain and discomfort of high intensity exercise multiple times a week while others are content sitting on the couch trying to find a spot in their super busy schedules to evenContinue reading

Sign up for the CrossFit Open. It starts March 6th! Starting next Monday, March 4th our evening classes will be changing to 4:00, 5:00, 6:00, & 7:00. Warm up # 3 1. Overhead squat: 3,3,3,3,3 2. For time: 50 Double unders 25 Glute ham sit ups 50 Double unders 25 Toes to bar 50 Double undersContinue reading “WOD Monday February 25th”

Partner WOD this Saturday! Make donations here. Sign up for the CrossFit Open. It starts March 6th! Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up of your choice 1. 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front SquatsContinue reading “WOD Friday February 22nd”

Partner WOD this Saturday! Make donations here. Sign up for the CrossFit Open. It starts March 6th! Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up # 17 1. Snatch: 1,1,1,1,1,1,1,1,1,1 2. 3 rounds for time of: 10 Burpees 10 Hang power snatches @ 75Continue reading “WOD Thursday February 21st”

Partner WOD this Saturday! Make donations here. Sign up for the CrossFit Open. It starts March 6th! Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up # 23 1. 10 rounds for time of: 10 pullups 10 Sumo deadlift high pulls @ 95 lbsContinue reading “WOD Wednesday February 20th”

Partner WOD this Saturday! Make donations here. Sign up for the CrossFit Open. It starts March 6th! Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up # 21 1. Bench Press: 5,5,5,5,5 2. 10 rounds for time of: Standing ab wheel rollouts x 4 135Continue reading “WOD Tuesday February 19th”

Partner WOD this Saturday! Make donations here. Sign up for the CrossFit Open. It starts March 6th! Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up # 20 1. Front Squat: find 1 rep max 2. 4 rounds for time of: 115 lb Front squat xContinue reading “WOD Monday February 18th”

Sign up for the CrossFit Open. Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up #7 1. Back squat: 2 reps every minute on the minute for 10 minutes @ 80-ish% of your 1 rep max 2. As many rounds as possible in 12Continue reading “WOD Friday February 15th”

Sign up for the CrossFit Open. Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up #14 “Heart to Heart” For Time: 1400 Meter Row immediately follow with 2 Rounds of: 14 Strict pull-ups 14 Hang clusters (hang clean into thruster) @ 135 lbs/ 95Continue reading “WOD Thursday February 14th”

Sign up for the CrossFit Open. Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up #2 For Time: 10 Wall climbs 10 Strict press @ 115 lbs/ 78 lbs 30 Box jumps @ 24″/ 20″ 20 Push Press @ 115 lbs 20 Box jumpsContinue reading “WOD Wednesday February 13th”