Month: November 2015

WOD 21-15-9 Reps of: Burpees 6 inch target, Pull-ups, GHD sit-ups.

WOD For time: 150 Foot sled push 4 plates/3 plates, 60 Calorie row, 50 Box jumps 24/20, 40 Kettle bell swings 53/35, 30 Jump switch lunges 45/35, 20 Front squats 45/35, 10 High fives. Attention:  Remember no 6:30 p.m. Wod unless you are doing the CrossFit Lift Off and have pre-registered! If you have not … Read more

WOD 5 Minute AMRAP: 5 Snatches 115/75, 10 Toes to bar. 2 Minute rest: 5 Minute AMRAP: 10 Shoulder to overhead 115/75, 3 Rope climbs. Wear long socks, double socks, or pants – whatever it takes. Attention: We will be doing the CrossFit Lift Off workout this Thursday, the 5th at 6:30 p.m. and the … Read more

WOD 4 Rounds for time: 75 Double-unders, 20 Pistol squats, 7 Deadlifts 225/155.

WOD Squat Clean: 1-1-1-1-1. Power Clean: 1-1-1-1-1. Attention: First, we hope everyone had an excellent Halloween! And your winner of the Halloween Costume Wod is Cam impersonating Coach Kris:) There were some great costumes which made for a lot of laughs! We have the best members and Coaches! Second, this is everyone we have on the … Read more