Dan Broughton

WOD: Every 2 minutes for 8 minutes complete the following: 0-2 90s row for calorie, 30 s rest 2-4 90s burpee box jump overs, 30s rest 4-6 90s assault bike for cal, 30s rest 6-8 200m run, rest remainder –… Read more »

Strength: Deadlift 1×5 @ 40% 1×5 @ 55% 1×5 @ 65% Test: Deadlift AMRAP @ 75% WOD: 3RFT – 10 hang power snatch 75/55 15 Overhead Squats 75/55 30 DU/90 SU

Strength: Strict Press 1×5 @ 40% 1×5 @ 55% 1×5 @ 65% Test: Strict Press AMRAP @ 75% WOD: AMRAP 12 – 7 Push Press 95/65 11 Goblet Squats 53/35 15 Box Jump 24/20

Come join us for open gym from 10-noon!

Partner WOD: Teams of 2: 10 minutes – 20 cal bike AMRAP wall ball 20/14 Rest 3 minutes then 10 minutes – 20 cal row AMRAP KB Swings 53/35 Rest 3 minutes then 10 minutes – 200m run AMRAP Dual… Read more »

Today our 5 am and 6 am classes will be cancelled. Remainder of day remains as scheduled. Skill: Ring MU – Spend ~ 10 minutes working on kipping dips then ~ 10 minutes to accumulate 15 ring pull ups or… Read more »

Today we will be having a 930 AM class ONLY. Remaining classes will be cancelled. Happy 4th of July!!! Strength: Power Clean 6×2 w/ 3 sec pause at bottom of knee WOD: 3RFT – Run 400m 8 Alternating Turkish Get… Read more »

*Holiday Schedule* Thursday July 4th- 930 AM ONLY Friday July 5th- NO 5 AM or 6 AM, remaining day as scheduled Strength: Push Press 5×2 @ 87-92% WOD: Amrap 13 – 10 TTB 15 Burpee over barbell 20 S2O 75/55

Only 4 spots remain for our Olympic Lifting Workshop with Coach Miranda. Be sure to follow the link below to sign up today before the 12 person cap is reached! https://crossfitwoodbridge.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=6A54C9A5-02C3-4791-A911-081CDCAE7D86 Strength: Back Squat 5×8 @ 62.5% WOD: 5RFT –… Read more »

WOD: AMRAP 20 – 30 Overhead Squats 95/65 30 Box Jumps 24/20 30 TTB 30/21 Cal row Accessory: Spend 10 minutes on Squat Therapy and Squat Mobility techniques