Workout of the Day

Thursday, March 7th

3RFT 400m run 40 Air Squats 30 Stationary Lunges 20 Push Ups | knee push ups | elevated push ups 10 Strict Pull Ups | banded | ring rows” Body weight exercises to keep us fresh for tomorrow’s’ open wod.

Tuesday, March 5th

Deadlift w/ 3 second negative 4×5 at 65-70% of 1RM Strength – we’re going to really be working on our bracing and breathing technique today with some tempo deadlifts under moderate load. Lets ensure we keep our shoulders locked and… Read more »

Monday, March 4th

Strict Press: 3×15 at 40-50% Strength – 3 sets of high volume presses today, so keep it light enough that fatigue doesn’t set in until after the first 10 reps. For Time: 20 min cap 21/15/9/15/21 Cal Row Goblet Squats… Read more »

Sunday, March 3rd

Hero WOD: Bauer For Time 2 minute Elbow Plank 13 Burpees 18 Kettlebell Swings 50/35 | 35/26 | 26/18 31 Push-Ups 53 Goblet Squats 53 Burpees 31 Kettlebell Swings 18 Push-Ups 13 Goblet Squats 2 minute Wall Sit Background: This… Read more »

Friday, March 1st

**Reminder, 4pm, 5pm, 6pm classes cancelled for Friday Night Lights!*** 24.1 – CrossFit Games Open For time: 21 Dumbbell Snatch (arm 1), 50/35 lbs 21 Lateral Burpees Over Dumbbell 21 Dumbbell Snatch (arm 2), 50/35 lbs 21 Lateral Burpees Over… Read more »

Thursday, February 29th

Snatch Balance 4×4 @ 70-80% of snatch Focus on quick hip drive on Snatch Balance and reaching full extension, punching when our feet hit and riding that bar down. Assault Bike Calories 20-15-10-20-15-10 2 min rest b/w intervals For the… Read more »