Wednesday’s WOD


News & Events:

NO 6PM CROSSFIT & ADVANCE CLASS THIS FRIDAY! Last class running will be 5PM. 

Paleo Challenge January 2014! We are currently working on a nutrition class to help get everyone under way with a better understanding of “How Paleo Works”.

Legendary Competitor Event coming up on February 8th, Saturday 2014. It is located at an indoor facility. You can sign up by rank.

Division I (advance)

Division II (intermediate)

Division III (beginner)

It is $90


Movement List to be released on 1/8/14

Movement Standards to be released on 1/8/14

Workout #1 to be released on 1/15/14

Workout #2 to be announced on 1/22/14

Workout #3 to be announced on 1/29/14

Link to register –

Perfect Shot


20 Minute AMRAP:

3 Wall Climbs

10 Up Downs

5 Parallette Pass Throughs (forward + back = 1)

10 GrassHoppers (right + left = 1)

*For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.


CrossFit #131130:


Ring Rows 3×10 Rest as needed between sets.

40 Double-unders



*Use the heaviest weight you can for each set. Rest as needed between sets.