WOD: Overhead Squat, Hang Power Snatches, Thrusters, Run
Friday Workout Of the Day LIFT Overhead Squat 5×5 @ 80% WOD 3 Rounds 15 Hang Power Snatches (95/65) 15 Thrusters 200m Run
WOD: Overhead Squat, Hang Power Snatches, Thrusters, Run Read More »
Friday Workout Of the Day LIFT Overhead Squat 5×5 @ 80% WOD 3 Rounds 15 Hang Power Snatches (95/65) 15 Thrusters 200m Run
WOD: Overhead Squat, Hang Power Snatches, Thrusters, Run Read More »
Saturday Workout Of the Day LIFT Snatch 4×3 @ 80% WOD 500m Run 21 Thrusters (115/80) 500m Run 15 Thrusters 500m Run 9 Thrusters
WOD: Snatch, Run, Thrusters Read More »
Thursday Workout Of the Day LIFT Bench Press 5×5 @ 75% WOD 10min AMRAP 200m Run 7 Bar-Facing Burpees 5 Hang Power Snatches (115/80) 3 Ring Muscle-Ups
WOD: Bench Press, Run, Bar-Facing Burpees, Hang Power Snatches, Ring Muscle-Ups Read More »
Sunday Workout Of the Day LIFT Sumo-Deadlift 8-6-4-2 WOD 20-15-10-5 Toes to Bar 40-30-20-10 Wall Balls (20/14) 60-45-30-15 Double Unders
WOD: SDL, T2Bs, DUs, WBs Read More »
Exciting news! A 9AM CrossFit class has been added on Mondays, Wednesdays and Fridays. You can sign up through Zen Planner! Saturday Workout Of the Day LIFT Front Squat with 3sec pause 1-1-1 (build to a heavy single) 3×3 @ 80% of heavy single WOD 30-20-10 Hang Power Cleans (155/105) Toes to Bar
9AM Class MWF & WOD: Pause Front Squat, Hang Power Cleans, Toes to Bar Read More »
Friday Workout Of the Day LIFT Press 5-3-1 WOD 5 Rounds, 1min each for max reps 1. Power Snatches (75/55) 2. Hand-Release Pushups 3. Bike (cals) 4. Rest
WOD: Press, Power Snatches, Hand-Release Pushups, Bike Read More »
Thursday Workout Of the Day WOD 1 ‘Fran’ 21-15-9 Thrusters (95/65) Pullups WOD 2 30/21 Calorie Row/Ski 25 Overhead Squats (95/65) 15 Burpee Box Jump-overs (24/20) 30/21 Calorie Row/Ski 20 Overhead Squats 15 Burpee Box Jump-overs 30/21 Calorie Row/Ski 15 Overhead Squats 15 Burpee Box Jump-overs
WOD: Fran, Row/Ski, Overhead Squats, Burpee Box Jump-overs Read More »
Happy New Year! Tuesday Workout Of the Day Partner WOD 50-30-20 (split any way) KB Snatches (53/35) Knees to Elbows Handstand Pushups Box Jumps (30/24) Power Cleans (135/95) Front Rack Lunges
Monday Workout Of the Day In teams of 2… 2 Rounds Partner A) 400/300m Row Partner B) 15 Push Press (115/80) Partner A) 400/300m Row Partner B) 15 Goblet Squats (53/35) Partner A) 400/300m Row Partner B) 75 Double Unders Partner A) 400/300m Row Partner B) 15 Burpees – Partners work at the same time
New Year’s Eve WOD Read More »
Saturday Workout Of the Day LIFT Bench Press 5×2 @ 90-95% WOD 16-14-12-10-8-6-4-2 Bar-Facing Burpees Hang Power Snatches (75/55) Wall Balls (20/14)
WOD: Bench Press, Bar-Facing Burpees, Hang Power Snatches, Wall Balls Read More »