BLOG & WODS
WED04DEC2019
WOD Primer 2 Rounds 6ea/side Box Blast Offs 10 Alt Birddog on Bench then 200m Jog (last round only) Strength/Speed 8X50M Sprint *rest walking back...
TUE03DEC2019
WOD Primer 2 Rounds 20s ea/side Pallof Press Hold (Mid Squat) 5ea/side Dbl KB Windmills https://bit.ly/2ke1J90 10 Straight Arm Banded Pulldown...
MON2DEC2019
WOD Primer 2 Rounds 6ea/dir Lateral Plank Walk /w Band 6ea/leg Skater Squats https://bit.ly/2Pg16HN 10 KB Sumo High Pulls Strength Hang Power Clean:...
SAT30NOV2019
WOD Primer 3 Rounds: 6 e/arm KB Clean and Press 10 Explosive Med ball Press https://bit.ly/2L16TAf 10 KB Goodmornings Conditioning In teams of 2, 3...
FRI29NOV2019
THANKSGIVING SCHEDULE CrossFit Fri, Nov 29: ONLY 8AM & 9AM Kids Nov 25, Nov 26, Nov 27: NORMAL SCHEDULE Nov 28th (Thurs) and Nov 30th (Sat): NO...
WED27NOV2019
THANKSGIVING SCHEDULE Wed, Nov 27: NO CF 6PM or 7PM *6PM FF still on Thur, Nov 28: CLOSED Fri, Nov 29: ONLY 8AM & 9AM Kids: Nov 25, Nov 26, Nov...
TUE26NOV2019
THANKSGIVING SCHEDULE CF & FF Wed, Nov 27: NO CF 6PM or 7PM *6PM FF still on Thur, Nov 28: CLOSED Fri, Nov 29: ONLY 8AM & 9AM Kids: Nov 25,...
MON25NOV2019
WOD Primer 2 Rounds 15s Side Plank 5ea/side KB Cossack Squat https://bit.ly/2QMRbvr 6 Goblet Jumps Squat https://bit.ly/2Ok9GpH Strength Back Squat:...