Daily WOD

WOD Strength/Skill  EMOM x 10 MINUTES  3 Back Squats (moderate-heavy) *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes ... Read More

OPEN GYM 10AM to Noon Suggested WOD Workout  PARTNER WORKOUT  Teams of 2… AMRAP x 20 MINUTES 8 Pull-ups 8 Burpee Over Bar 8 Push... Read More

8AM Bootcamp 9AM CrossFit WOD  EMOM x 30 MINUTES*  Min 1 — DB Lunges (farmer hold) Min 2 — 20m Shuttle Sprints Min 3 —... Read More

WOD Strength/Skill  BUILD TO…  3RM Deadlift  Workout  CHRISTINE  3 ROUNDS FOR TIME 500m Row 12 Deadlifts (Bodyweight)* 21 Box Jumps (20″) *BW DL should be... Read More

WOD Workout  AMRAP x 15 MINUTES  200m Run 10 Hang Power Cleans (155/105)|(135/95) 10 Back Squats  (155/105)|(135/95) yes, its from the ground 😏 Finisher NOT FOR... Read More

WOD Workout  8 ROUNDS FOR QUALITY  2:00 Moderate Pace Bike* 1:00 DBL KB Front Rack Hold (53/35)|(35/26) 1:00 Bar Hang / Quality Ring Rows** *RPM... Read More

WOD Strength/Skill  EMOM x 10 MINUTES  Min 1 — 5-8 Reps of HSPU or HSPU Skill* Min 2 — Moderate Pace Row or Bike *Advanced... Read More

WOD Workout  THREE AMRAPS  AMRAP x 5 MINUTES Max Wall Ball (20/14) -Rest 2:00- AMRAP x 5 MINUTES Max Calorie Row -Rest 2:00- AMRAP x... Read More

OPEN GYM 10AM to Noon Suggested WOD Workout  EMOM x 30 MINUTES  AT MODERATE EFFORT MIn 1 – :45 Calorie Bike Min 2 – 15... Read More

8AM Bootcamp 9AM Crossfit WOD Strength/Skill  BULD TO…  3RM Push Press  Workout  AMRAP x 16 MINUTES  15 Push Press (115/75)|(95/65) 15 Box Jump (24/20) 15/12... Read More