WOD September 24, 2018

WOD September 24, 2018

WOD MOVEMEMENT 3 Rounds Banded Lat Pulldowns x8 Wallball OH Reach x 8 Walking Lunges w/ Thoracic Rotation x 8/side CONDITIONING 5 Rounds Run x 200m Hang Power Snatch x 10 RECOVERY Bike or Row (Nose Breathing Only) x 3...
WOD September 22, 2018

WOD September 22, 2018

WOD SKILL Agility Ladder CONDITIONING Partner AMRAP in 30 minutes (alternating rounds) Partner A: Farmer Carry x 50 yds + Front Loaded Carry x 50 yds Partner B:...
WOD September 21, 2018

WOD September 21, 2018

WOD MOVEMENT SHOP Barbell Complex STRENGTH EMOM (3 Rounds) Power Clean x 1-2-3-Rest *rest 3 minutes EMOM (3 Rounds) Deadlift x 1-2-3-Rest FINISHER 3 Rounds Ab Wheel Rollouts x “Quality...
WOD September 20, 2018

WOD September 20, 2018

WOD MOVEMENT MB Plyo Circuit (3 Rounds) MB OH Toss x 8 MB Rotational Throws x 4/side CONDITIONING EMOM for 10 Minutes Sled Drag x 25 yards *rest 1 minute EMOM for 10 Minutes MB Slams x 8 *rest 1 minute EMOM for 10 Minutes Assault Bike x 10 sec *rest 1...
WOD September 19, 2018

WOD September 19, 2018

WOD MOVEMENT 3 Rounds Kickstand Squat x 5/side KB Arm Bar x 5 breaths/side KB Windmill x 5/side STRENGTH 5 Rounds Bent Over Rows x 8 Hollow Body Single-Arm Floor Press x 6/side *rest 1 minute after each exercise 3 Rounds TGU x 1/side Anti-Rotation Deadbugs x 5/side...
WOD September 18, 2018

WOD September 18, 2018

WOD MOVEMENT Squat Therapy (3 Rounds) Counterbalance Squat x 5 Face the Wall Squat x 5 Goblet Squat x 1 CONDITIONING AQAP 21-15-9 Thrusters 1-Arm KB Swings Row (cals)...
WOD September 17, 2018

WOD September 17, 2018

WOD MOVEMENT 3 Rounds Half Kneeling Pallof Pres x 3/side Glute Bridge with Alternating Kick x 10/side Pushup with Alternating Knee Tuck x 3/side STRENGTH 5 Rounds Weighted Chinups x 5 *rest 2 minutes between rounds 3 Rounds Leopard Crawl x 50 yds Pallof Press x 10/side...

Drop-In Policy

Uncategorized DROP-IN POLICY We love it when CrossFitters from around the globe want to check out the SHOP! So you are welcome to attend any of our classes at any time! You can view our full class schedule by clicking HERE. We just ask a few, simple things from you… Complete...
WOD September 15, 2018

WOD September 15, 2018

WOD SKILL Jump Rope Practice CONDITIONING E4MOM for 20 Minutes (5 Rounds) Row x 250m Handstand Pushups x 5 Double Unders x 50 COOLDOWN Steady State Bike or Row x 3...
WOD September 14, 2018

WOD September 14, 2018

WOD MOVEMENT SHOP Barbell Complex STRENGTH 5 Rounds Power Cleans x 3 *rest 2 minutes between rounds 3 Rounds Pause Goblet Squats x 7 Pullups x “Quality Set” Band Good Mornings x 10 *rest 45 seconds after each...

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