• 11FEB, 2018
    0 Comments

    WOD 12 FEB 2018

    Core Wod 6:00 TABATA Alt. Between Sit Ups & Hollow Rock :20 on :10 off then AMRAP 4:00 24 Box Jump Over 400m Sprint Max P. Clean@115/80 AMRAP 4:00 21 Box Jump Over 300m Sprint Max P. Clean@135/95 AMRAP 4:00 18 Box Jump Over 200m Sprint Max P. Clean@155/105 AMRAP 4:00 15 Box Jump Over

  • 09FEB, 2018
    0 Comments

    OPEN TO THE PUBLIC WOD 0900

    EVERYONE WELCOME! COME EXPERIENCE CROSSFIT FIRST HAND! ALL AGES AND FITNESS LEVELS! INFINITELY SCALEABLE BASED OFF YOUR FITNESS LEVEL.   AMRAP 7:00 400m Run then 10 Wall Ball 10 Push Ups AMRAP 7:00 400m Run then 15 KBS 15 Sit Ups AMRAP 7:00 400m Run then 20 Burpee 20 Walking Lunge

  • 08FEB, 2018
    0 Comments

    HERO FRIDAY 9 FEB 2018

    “Abbate” 1 Mile Run 21 Clean & Jerk 800m Run 21 Clean & Jerk 1 Mile Run @155/105

  • 07FEB, 2018
    0 Comments

    WOD 8 FEB 2018

    Every 2:00 MIN for 16:00 MIN Thruster + Push Press + Push Jerk + Split Jerk (building) THEN 21-15-9 Thruster 95/65 Bar Facing Burpee KBS 70/53 THEN Core Cash Out: 10 down to 1 Hollow Rocks and PVC Sit Ups

  • 06FEB, 2018
    0 Comments

    WOD 7 FEB 2018

    Core Wod 6:00 MIN To do 100 AbMat Sit-Ups then Max Effort Toes to Bar THEN For Time: 21 Dead Lifts 225/155 15 Box Jump Over 24/20 9 HSPU 21 Box Jump Over 15 HSPU 9 Dead Lifts 21 HSPU 15 Dead Lifts 9 Box Jump Over THEN Accessory Work: Accumulate 50 DB Curls per