WOD

EMOM 30. Alternating 1-2 Muscle Up  Or  4-7 Chest to Bar Pull Ups 5-8 Handstand Push Ups 30 Seconds Max Double Unders  

Bonus wod this week: PICK A GIRL Choose one of the original CrossFit girl wods find a friend or make a new one and go.... Read More

Teams of 2 Partner 1 must complete the workout fully before partner 2 can begin.   AMRAP 10 3 Rounds 8 Air Squats 6 Sit... Read More

3 Rounds.  1 Minute max reps at each station. Rest 1 minute between rounds Toes to Bar Power Snatch 75, 55 Box Jump 24, 20... Read More

Bench Press week 7 5 @ 75% 3 @ 85% 1+ @ 95% 3 pause @ 75% 3 pause @ 75%   Jerk 2-2-2-1-1-1  

Snatch 2×1@75% 2×1@80% 2×1@85%  1@90%   For Time 21-18-15-12-9 Deadlift 135, 95 Wall Ball 20. 14  

Back Squat week 7 5 @ 75% 3 @ 85% 1+ @ 95% 3 pause @ 75% 3 pause @ 75%   For Time (10... Read More

***Bonus Wod for this week is 2 mile run for time and 1 mile run for time. Can not do on the same day. Must... Read More

The time is here folks-STARTING MONDAY we will be starting our next Paleo Challenge. You will never get to where you want to be in... Read More

***Please get in BEFORE class to sign up and do your measurements for the Paleo Challenge today or Saturday so that we do not have... Read More