Workout of the Day

METCON: 1) 4 Rounds for quality of: :30 ME muscle ups or strict pull ups :30 rest :30 L sit in rings :30 rest :30 ME V Ups :30 rest   2) 4 rounds of: 1:00 ME Calorie row 1:00… Read more »

Folks, if you are attending the Polar Bear Plunge this weekend we are meeting at CFW and leaving after the 10am class.  There are no obligations to ride with the caravan at all if you want to leave and get… Read more »

Today: Open WOD 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans (185, 125) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6… Read more »

Today: Strength: Back Squat 4×4 at 90% METCON: 3 rounds: AMRAP 5:00 Row 15 Calories 15 Burpees Max Wallballs in remaining time

Today: Open gym from 10-12

Today: Teams of 3: 1 mile run 75 Pull-ups 100 box jumps 50 HSPU 12 Rope climbs

Today:  Flip flop Strength: 4 minutes post WOD to establish a 1RM thruster from the ground METCON: “Jackie” Row 1000 50 Thrusters (45,35) 30 Pull-ups

Today: Strength: 1,2,3,2,1 Power Clean As heavy as possible METCON: 21-15-9 reps for time of: Power Clean (135,95) Ring Dips

Happy February everyone.   We have a lot going on this month so mark your calendars: Feb 11th is our Polar Bear plunge Feb 23rd is the start of the CrossFit Games open and our Friday night lights event starts the… Read more »

Retesting Amanda today.  We’ve been over some muscle up technique work as well as some snatch work this month to help gain some efficiency as well as some time savers.  There are many ways to get tangible feedback to know… Read more »