WOD for time * 100 Air Squat 1 Mile Run 100 Push-Ups 1 Mile Run 100 Air Squat *40 Minute time cap Workout notes: This workout is a task priority pyramid style chipper.  The total task is 2 miles of running, 200 squats and 100 push-ups. If you are new to CrossFit and not accustomed to that […]

WOD “DT“ 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs Workout notes:    This workout is a classic hero workout from crossfit.com The limiting factor for this workout will most likely be the jerk for most people so scale appropriately.  You’ll want to execute […]

Skill EMOM for 10 Minutes 1 Squat Snatch Today we’re working on the difficult Squat Snatch. Warm up by working through a power snatch and overhead squat complex with an empty barbell or PVC. For this EMOM start with a weight that is easily manageable and increase slowly only if you have nailed the technique and […]

Skill 10×1 Lunge Kick to Freestanding Handstand Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning […]

Skill EMOM for 10 Minutes 1 Power Cleans Perform 1 Clean every  minute for a total of 10 rounds. The weight you choose should be in the  light to moderate effort range.  Consider this as primarily skill work but going a little heavier than you might normally with a complex of multiple reps is okay. Increasing […]

Strength Deadlift 3-3-3-3-3 Work up to a strong effort set of three deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper […]

Skill EMOM FOR 10 Minutes [odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows [even] :30 Seconds Push-Ups You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””] Please note that our Sunday Noon class is now dedicated to gymnastics! If you are coming for the WOD be there at 11.[/creativ_alertbox] “The Ghost“ 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Workout notes: Your score for this workout is your […]

WOD AMRAP in 20 Minutes 6 Front Squats 8 Two Arm Dumbbell or Kettlebell Push Press 10 Strict Pull-Ups Workout notes: Please note that there is no prescribed weight for this workout.  Challenge yourself with heavier weights that what you would normally use. For the front squat try something in the 70% range of your 1RM. […]