• 31JAN, 2018
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    WOD 1 FEB 2018

    Every 3:00 MIN for 4 Sets: Max Un Broken Kipping Pull Up RX+ Strict Pull Up THEN 16:00 AMRAP 25 Double Unders 20 Thrusters 45/35 15 KBS 53/35 10 H.R. Push Up THEN Mobility: 2:30 MIN Couch Stretch Each Leg

  • 30JAN, 2018
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    WOD 31 JAN 2018

    Accumulate 5:30 Over Head Plate Hold 8:00 Cap @45/25 THEN 1600m Run Directly into: 5 Rounds of 12 HSPU 14 Pistols 16 Hang Power Snatch  THEN Accessory Work: 4 Rounds not for Time 15 Push Ups 10 Ring Dips

  • 29JAN, 2018
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    WOD 30 JAN 2018

    6:00 MIN EMOM 5 Sumo Dead Lifts ~60-65% of DL THEN “Task Priority FGB” 3 RFT: 20 Wall Balls 20/14 20 Sumo High Pulls 75/55 20 Box Jumps 20″ 20 Push Press 75/55 20 Cal Row 1:00 Rest Between Rds THEN Core Cash Out Accumulate 2:00 MIN on the L-sit Every break: 10 abmat sit-ups

  • 28JAN, 2018
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    WOD 29 JAN 2018

    Core Wod 8:00 MIN AMRAP 10 Hollow Rocks 15 PVC Sit Ups 20 Russian Twist 45/25 METCON 27-21-15-12-9 FOR TIME OF: Row For Cal DB Hang Power Clean DB Front Rack Lunge DB Push Press @50/25 Mobility: Accumulate 5:00 MIN squat hold

  • 26JAN, 2018
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    OPEN TO THE PUBLIC WOD 27 JAN 2018

    COME ONE COME ALL LETS GET CROSSFIT TOGETHER! EVERY SATURDAY 0900 5 x 4:00 MIN AMRAPS Start each with 400m Run then max reps of each movement: -Med ball cleans 20/14 -Sit ups -KBS 53/35 -Lunges -Wall Balls 20/14 Rest 2:00 MIN BETWEEN EA. AMRAP