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WOD “Angie” For time 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Workout notes: This workout is a classic CrossFit “girls” chipper.  We start with what is for most people the more difficult movement, pull-ups, and complete all 100 reps before moving on to the next hardest movement and so on.  The total number will be […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Normal hours today![/creativ_alertbox] WOD AMRAP in 20 Minutes 400M Run with Medicine Ball 30 Wall ball Shots 20/14lbs 10/9′ Workout notes: You’ll be hanging on to your medball for essentially the entire workout.  You may carry the ball any way that you like but you must carry it! Review your wall ball shot […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Gym closed! We will return to our normal schedule Saturday![/creativ_alertbox] Happy Holidays!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we have limited hours today! We will be holding CrossFit classes at 9:30AM and 12:00PM. We will be closed tomorrow for the Christmas Holiday and return to regular hours saturday. [/creativ_alertbox]   WOD “Hope” 3 Rounds with 1 Minute on each station Burpees Power snatch 75/55 lb Box jump, 24/20″ […]

Skill EMOM for 10 Minutes [odd] Handstand Push-Ups or Piked Push-ups with feet on box [even] REST The strength and skill minimum for attempting handstand push-ups is 15 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to […]

Strength Back Squat 5-5-5-5-5 Spend some time working up to a strong effort5 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that we have limited holiday hours this week! We will be open from 9:30-1pm on Thursay the 24th for CrossFit class at 9:30AM, Open Gym from 10:30AM-12PM and then CrossFit from 12PM to 1PM. We will be closed on Christmas Day and re-open for regular hours on Saturday. [/creativ_alertbox] Strength Sumo […]

WOD 6 Rounds with 1 Minute on each station Row for calories Barbell thrusters 45/35 lb Double unders Rest Workout notes: This workout will be scored “Fight Gone Bad” style by adding up all of your reps for the entire workout.  If you are good at double unders you can obviously score a lot reps there […]