WOD

AMRAP 20 Relay with a partner. Complete full round then switch with partner 100m Run 12 Sit Ups 7 Pullups  

Strict Press.  week 6 3 @ 70% 3 @ 80% 3+ @ 90% 3 pause @ 70% 3 pause @ 70%   AMRAP 15 30... Read More

12 Minutes to build up to max hang clean   Back Squat week 6 3 @ 70% 3 @ 80% 3+ @ 90% 3 pause... Read More

Push Jerk 2×5 @ 70% 2×2 @ 80% 2×1 @ 85% 2×1 @ 90%   Row 2k 80%   Amazing work with this crew for... Read More

***Reminder there will only be one class at 9am**   Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed... Read More

***Reminder Monday Memorial Day we will have only one class at 9am.     Teams of 2. 2k Buy In ~then 100 Deadlifts  185, 130... Read More

*Memorial Day we will have one class only at 9am.  See everyone there for a great big class!     AMRAP 5 10 Shoulder to... Read More

1 Mile Run Rest 1 Minute 200m Run Rest 3 Minutes 800m Run Rest 1 Minute 200m Run Rest 3 Minutes 400m Run Rest 1... Read More

Snatch 3×2 @ 80 2×1 @ 85 3×1 increasing   Strict Press week 5 base off 100% of 1RM 5 @ 65% 5 @ 75%... Read More