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WOD Fore! In front of a clock set for 12 minutes: 4 minutes of Clean & Jerks 135/95lbs 4 minutes of Rowing for Calories 4 minutes of Burpees Your score is your total number of repetitions for all three movements. Workout notes: This workout comes to us from crossfit.com.  Each movement is of increasing aerobic demand so […]

WOD AMRAP in 20 Minutes 5 Strict Pull-Ups 10 One Arm Dumbbell Strict Press 45/30lbs 15 Goblet Squats 45/30lbs Workout notes:  Try to do dead hang pull-ups if you can! Even if you are doing single pull-ups try to keep the movement strict.  The  first scaling option to try would be supine ring rows or a […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Limited hours today! We will be running classes at 5:45AM, 8:00AM and 9:30AM. Come in early to get your workout in and enjoy the 4th![/creativ_alertbox]   WOD 2 Rounds for Time 1 Mile Run 30 Cleans 135/95lbs Workout notes:   This is a longer workout than usual with a higher volume of […]

Strength EMOM for 10 Minutes 3 Push Press Working from the floor,  perform 3 Push Press every minute. The weight you are working with should be heavier than what you would use in a WOD but not so heavy that you are failing reps or end up re-bending the knees to catch the bar overhead. […]

Strength Back Squat 8-5-5-3-3-3-3 Work up to a moderate effort 3 rep back squat and perform 4 sets of 3 reps with the same weight across all of the sets.  Your knees should be tracking over your feet and your torso angle should be maintained through the entire movement. If maintaining your posture and form is […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM.[/creativ_alertbox] Strength EMOM 10 Minutes Odd Sustained set of Strict Pull Ups Even :30 Second Support Hold on Rings On the odd minute perform a straight set of dead hang pull-ups that you can sustain for 5 rounds. […]

Strength Squat Clean 1-1-1-1-1-1-1 Work up to a strong effort squat clean. Start light and increase in small increments after successful lifts. If you are still working on learning the clean begin by catching the bar above parallel and ride it down into the bottom of your squat. Add weight if you are able to smoothly […]

WOD For time 800M Run 50 Thrusters 45/35lbs 30 Kettlebell Swings  24/16kg 400M Run 25 Thrusters 20 Kettlebell Swings 200M Run 15 Thrusters 10 Kettlebell Swings   Workout notes: Repeat workout!  Are you logging your workouts? Substitute goblet squats or air squats to a target for thrusters if you are still working on perfecting the squat […]