Workouts

Mobility WOD Bottom up Hip Mobility – 1 Min each Leg x 2 Shoulder Distraction with Band 1 Min each Arm x 2 WOD 6 Clean and Jerk (135#/95#) 9 Burpees 12 Toes to Bar 20 Min AMRAP Post WOD Stretch Not sure what a Clean and Jerk is? Mr. Kendrick will show you HERE … Read more

Foundations Class Announcement We will be holding our foundations courses on Monday and Thursday at 5:30 am and 6:00 pm.  The 5:30 am class will be a foundations ONLY class NO regular CrossFit class. The 6:00 pm class will have a foundations class for beginners and a regular CrossFit WOD. The foundations course will consist … Read more

Strength WOD Deadlifts 5/5/5/5/5 *must be touch and go* WOD “Half Angie” 50 Pull ups 50 Push ups 50 Sit ups 50 Air Squats  Which one is proper form?

Skill WOD Snatch Work WOD 7 Power Snatches (95#/65#) 21 Double Unders 7 Rounds B Teaching the crew about active shoulders. Mental Recovery from an injury

Strength WOD Push Jerk 3/3/2/2/1/1 WOD 10 KB Swings (53#/35#) 15 Front Squats (135#/95#) 20 Box Jumps (24’/20′) 3 Rnds E working on his kipping. The 2013 CrossFit Games Season has arrived

Mobility WOD Couch Stretch Distract the Shoulder Stretch WOD 100 Double Unders 100 Push Ups 100 Air Squats 50 Sit ups 25 Pull ups -For Time- Molly ready to lift that barbell! CrossFitters and Olympic Lifting

Strength WOD 10 Weighted Push Ups x 4 10 Strict Pull ups x 4 WOD 20 Overhead Lunges (#45/#25) 20 KB Swings (53#/35#) 20 Barbell Thrusters 3 Rnds CrossFit Myths….Busted CrossFitters are all meatheads, who groan, grunt, sweat and yell. We are a cult. Members only bitches!  If you step into a CrossFit you will … Read more

Strength WOD Hang Power Cleans 4/4/3/3/2 WOD 50 Air Squats 40 KB Swings 30 Push ups 20 Clean and Jerks (135#/95#) 10 Handstand Push Ups -For Time-

WOD Go cook something healthy. Here are some ideas. Acorn Squash for breakfast Beef Smokey Burgers Crockpot Bison Stew Paleo is how we roll- Check out our Nutrition Section for our philosophy on food.

Strength WOD Front Squats 4/4/3/3/3 WOD 30 Wall Ball (20#/14#) 20 Pull ups 10 Double Unders 3 Rounds Tom going to work, Jon taking a short break before he goes back to beastmode. Wall Ball Demo