WOD

AMRAP 12 Bike or Row max cals Rest 5 AMRAP 12 Bike or Row max cals

1) Strict Press 10-10-6-6-4 2) AMRAP 15 12 KB Push Press 53, 35 12 KB Overhead Lunges 18 Abmat Sit Ups

“12 Days of CrossFit”1 Barbell Roll Out2 Pistols3 Shoulder to Overhead4 Squat Cleans5 Hand Release Push Ups6 V Sit Ups7 Kettlebell Swings8 KB Sumo High... Read More

Christmas Schedule: 24th class at 8am and 9:15am 25th and 26th closed 15 Minutes Max Cals Bike or Row -Every 3 mintues, (including 0:00) complete... Read More

1) Back Squat   2×4@80,  2×3@85 2) 60-100 Pull ups. Partition into as few sets as possible 3) 20-30 Barbell Roll Outs

Christmas Schedule: 24th class at 8am and 9:15am 25th and 26th closed AMRAP 15 12 DB Hang Power Cleans 50, 35 12 DB Shoulder to... Read More

5 Rounds for Time 14/10 Bike or 20/15 Row 15 Thrusters 95, 65

AMRAP 9 5 Deadlift 115, 80 5 Power Clean & Push Jerks 10 Box Jumps 24, 20 Then 6 Minutes to build to max Power... Read More

All classes in the gym cancelled for today. Today’s WOD can be done at home! 6 Rounds AMRAP 2. Rest 1 5 Burpees 10 Squats

7 Rounds for Time 14/10 Bike or 20/15 Row Cals 15 Kettlebell Swings 53, 35 20 Sit Ups