WOD

4 Rounds for Time  10 20m Shuttle Runs  15 Toes to Bar 20m Front Rack Walking Lunge (2 DB)

For Time 30 cal Bike or 45 cal Row Then 4 Rounds  12 Chest to Bar Pull Ups 15 KBS 53/35 18 Burpees to a... Read More

10 Rounds for time  10 Deadlifts 135/95 10 Push Ups

EMOM 20 min 1. Goat 1 min 2. Goat 2

3 Rounds for Time 20 Pull Ups 30 Wall Balls 20/14 40 Double Unders 

Hang Power Clean  10-7-5-3-5-7-10

With a partner. Switch every 2 minutes  40 mins Bike or Row

LETS DO IT! CrossFit Total Throwdown is here. Doors at 9am. Briefing 9:45. First heat at 10am.

CrossFit Total Throwdown this Saturday January 31st. Yes you can still sign up! Heats will start at 10am. Doors open at 9am. Bring any food/drinks... Read More

CrossFit Total Throwdown this Saturday January 31st. Yes you can still sign up! Heats will start at 10am. Doors open at 9am. Bring any food/drinks... Read More