WOD

Don’t forget to submit your scores! Open WOD 19.1 OR Up Ladder 15 minutes Power Clean 135, 95 Push Press 135, 95 Box Jumps  24,... Read More

4 rounds for time 800m run 20 chest to bar pull ups

CrossFit Open WOD 19.1 AMRAP 15 19 Wall Balls 20, 14 19 Calorie Row

Don’t forget to get signed up for this years CF Open.  The workout announcement will be at 8pm Thursday night and we will be doing... Read More

1) EMOM 10 Snatch Deadlift + Power Snatch + Hang Power Snatch 2) EMOM 10 3 Deadlifts + Power Clean + 2 Push Jerks *work... Read More

Strict Cindy AMRAP 20 5 Strict Pull Ups 10 Hand Release Push Ups 15 Squats

CF Open starts this week!  We will be doing the open WOD in class Friday and you can’t make it in you will have till... Read More

AMRAP 18 20 Lateral Bar Burpees 20 Toes to Bar 50 Lunges 20 Push Press 95, 65 20 Pull Ups

1) EMOM 10 2 Power snatch + OHS + hang snatch 2) EMOM 10 2 Hang clean + 2 jerks + 2 front squats

EMOM 20 odd minutes Goat 1 even minutes Goat 2