WOD Category


WOD Friday, 28 November

Nov 27, 2014Comments off5 Views

Reminder: Classes will be at 8AM, 11AM and 5PM only! Question of the Day: What are you thankful for? Warmup: Coach will explain the workout and will give adequate time for warmup to your first working set.


Happy Thanksgiving! No Classes Today!

Nov 26, 2014Comments off14 Views

We hope everyone has a fun and safe holiday. As a reminder, join us for CrossFit Total on Friday at either 8AM, 11AM or 5PM. See you then!


WOD Wednesday, 26 November

Nov 25, 2014Comments off39 Views

If you’re interested in purchasing local, grass-fed beef and bison, click here! Warmup: Run 200m Run 200m Backwards 3 Sets: 8 Air Squats 8 Push Ups 5 PVC OHS 5 Pull Ups   WOD: Row 500m 21


WOD Tuesday, 25 November

Nov 24, 2014Comments off39 Views

Question of the Day: What is your favorite Thanksgiving food? Warmup: Row 2 Min @ 50-75% 2 Sets: 10 Kipping Swings 10 Empty Bar Good Mornings 20 Double Unders 5 Max Vertical Jumps   WOD: 3 Sets


WOD Monday, 24 November

Nov 23, 2014Comments off47 Views

Question of the Day: What did you do over the weekend? Warmup: 5 Min Hip and Ankle Mobility 2 Sets: 10 x 1 1/4 Air Squats 5 Inch Worm Push Ups 10 Steps Walking Lunge w/ Twist


Partner WOD Saturday, 22 November

Nov 21, 2014Comments off52 Views

Question of the Day: Coach’s Choice Warmup: Coach’s Choice Partner WOD: 8 Rounds Alternating (4 Each): P1: 10 Hang Power Snatch @ 45/75 10 Wall Ball Shots 10 Box Jumps 10 Burpees P2: Row 500m on Damper

Team grab a boob-M

WOD Friday, 21 November

Nov 20, 2014Comments off67 Views

Question of the Day: What do you have planned for the weekend? Warmup: 4 Min External Rotation Mobility 2 Sets: 8 Med Ball Cleans 3 Chest to Bar Pull Ups 3 Burpee Brod Jumps (Focus on getting

Luke Thruster-M

Crossfit Total! November 28, 11AM

Nov 19, 2014Comments off74 Views

Join us for Crossfit Total on November 28th at 8AM, 11AM, and 5PM. Not sure what Crossfit Total is? Check out the video from our last Crossfit Total. Not sure if Crossfit Total is something you want


WOD Thursday, 20 November

Nov 19, 2014Comments off54 Views

Question of the Day: What is the worst part about traveling? Warmup: 3 Sets: 10 Bandy Pull Aparts 10 Kipping Swings 10 Reverse Lunges (No Weight) 10 DB Push Press (Light)   WOD: Every 3 Min for


WOD Wednesday, 19 November

Nov 18, 2014Comments off68 Views

Question of the Day: What was your favorite cereal growing up? Warmup: 4 Min Front Rack Mobility 2 Sets: 10 Air Squats 15 Push Ups 20 Steps Duck Walk Max Handstand Hold (1 Attempt)   WOD: EMOM