Wednesday’s WOD – June 17th

Wednesday’s WOD First of all, let us just say how amazing the energy has been in the gym this week! So many NEW PR’s and excellent work being put in at the box! We can’t wait to see how everyone does in 8 weeks! Our PR bell will most-likely not stop ringing! Strength: Establish 1 Read More …

Thursdays WOD – June 11th

Thursday Warm-up: (10 minutes before class): 2 Rounds: 5 GHD’s 5 Pull-ups 200 M Run   Conditioning: CAT ONE RX PLUS Hero WOD “Santora” /Three Rounds for reps of: 1 minute Squat Cleans,  175/125# 1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute Deadlifts, 265/185# 1 minute Burpees, 1 minute Jerks, Read More …

Wednesday’s WOD June 10th

Wednesday Warm-up: (10 minutes before class): 2 Rounds: Row 200 M 10 Air Squats 5 Push- ups     CAT ONE 10 Kettlebell Pistols 35/26# 75 ft Handstand Walk 500m Row/0.5 bike     CAT TWO 10 Kettlebell Pistols 26/18# 75 ft Handstand Walk 500m Row/0.5 bike   CAT THREE 10 Pistols/ Pistol Progressions 4 Read More …

Friday’s WOD June 5th

News & Events: Athletes: Please start bringing in a journal, or notebook to track your weight-training. This is mandatory. We are doing a two week cycles of weight training, and need to have you track your numbers so we can be efficient with time in getting your weights loaded. This is week two in our Read More …

Tuesday’s WOD March 24th

Warm-up (all classes): 0.4 Bike CrossFit: Strength: Back Squats 5 X 5 begin at 70% of 1RM increase load each minute   Conditioning: 3 Rounds of: 1:00 Box Jumps 24/20# 2:00 Double-Unders (all out effort) Rest 2 Minutes 3 Rounds For Time of: Row 800 M 30 6” Target Burpees   * Trainers break class Read More …