Daily WOD

WOD Strength/Skill  Build to Moderate Load  3 Snatch Deadlift + 3 Hang Power Snatch  Workout  AMRAP x 13 MINUTES  13 Hang Power Snatch (95/65)|(65/45) 13... Read More

WOD FIGHT GONE BAD  3 ROUNDS FOR MAX REPS 1:00 Wall Ball (20/14) 1:00 Sumo Deadlift High Pull (75/55)|(45/35) 1:00 Box Jump (20) 1:00 Push... Read More

OPEN GYM 10AM to Noon WOD  PARTNER WORKOUT, Teams of 3  FOR TIME 100 Cal Bike 100 DB Snatch (50,40)|(40,30) 200m Run (each)* 100 DB... Read More

8AM Bootcamp 9AM Crossfit WOD Strength/Skill  On a 12:00 Running Clock…  Build to a Heavy 3-Rep Front Squat  Workout  AMRAP x 14 MINUTES  14 Front... Read More

Strength/Skill  EXTENDED SKILL  5:00 Double Under Tutorial 5:00 Push Jerk Progression  Workout  EMOM x 21 MINUTES  Min 1 – 5 Hang Power Clean + 5... Read More

WOD 8 ROUNDS FOR TIME  250m Row 10 DB Burpees (35/25)|(25/15) 5 Strict Pull-ups 

WOD Strength/Skill  EXTENDED SKILL  10:00 Practice or Scaling HSPU or HS Hold *Focus on this session is creating an active press into the ground and... Read More

WOD Workout  4 ROUNDS FOR TIME  600m Run 25/20 Cal Bike 40 Walking Lunges  CORE ACCESSORY  3 SETS 20 Hollow Rocks 30 Heel Taps (over... Read More

WOD FOR TIME  “ELIZA-PLUS” 27-21-15-9 Power Clean (135,95)|(95,65) Ring Dip or HR Push-up 

Open Gym 10AM to Noon Suggested WOD  PARTNER WORKOUT  AMRAP x 7 MINUTES Partner 1 – 10 KB Swings (70/53) Partner 2 – Max TTB... Read More