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WOD AMRAP in 12 Minutes 3 Snatch 135/105 lb 6 Clean & Jerk 135/105 lb 9 Chest-To-Bar Pull-Ups 54 Double Unders Workout notes: Today’s workout comes to us from the CrossFit Lift-Off competition. This workout is paired with a max effort squat snatch and clean & jerk to determine a combined champion as well as winners […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]This weekend is the first ever CrossFit Lift-Off competition! The competition entails a 1RM Snatch, 1RM Clean & Jerk plus a metcon.  This will be the first ever competition hosted by CrossFit that will be sectioned into weight classes! We will open the gym Saturday starting at 10:30 to anyone who wants to enter […]

Strength Deadlift 5-5-5-5-5 Work up to a strong effort set of 5 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Remember to maintain your posture as you progress though each set of five and as you increase in weight. WOD […]

Skill 6 x 1 Accumulate 15 seconds in an L-Sit* * resting at least 1 minute between efforts, efforts do NOT need to be unbroken Today we are working the L-sit during our skill work.  The movement is one that is highly scaleable.  Beginners should start working on an L-sit the floor placing the hands as far […]

Skill EMOM for 10 Minutes 1 Squat Clean For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform one repetition every minute.  Pull  from the floor practice fast elbows while you catch the clean in the bottom of your squat. If you are new to the lift work on […]

Skill EMOM for 10 Minutes [Odd] :30 Seconds of Strict Pull-Ups [Even] :30 Seconds of Super Man Hold Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and superman hold, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we […]

WOD 4 Rounds for time 400 Run 30 Push-Ups 30 Kettlebell Hang Snatch 24/16 kg Workout notes:  Try to push the pace on your 400m runs as your breathing will have a chance to recover during your push ups.  Focus on keeping a rigid torso through out the full range of motion of the push up. […]

WOD “Air Force Karen” For Time:* 150 Wall Ball Shots 20lbs/14lbs 10’/9′ with 4 Burpees on the top of each minute *20 Minute Time Cap   Workout Notes: This is a special workout in place of our normal classes to celebrate the life of our member Chris de los Santos.  Chris was an integral part […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]SATURDAY SCHEDULING ANNOUNCEMENT: We will be running a special workout on Saturday in place of our normal classes to celebrate the life of our member Chris de los Santos.  Chris was an integral part of the 5:45 am class and he is missed dearly.  Whether you knew Chris or not we invite […]