Friday 2/1/19

WOD GFF AMRAP in 13 Minutes: 2-4-6-8-10-12-14… Front Squats 205/145, 200 Meter run between each set of squats. Dress Warm!

Thursday 1/31/19

WOD Bring A Friend Day! Teams of 2: AMRAP in 20 Minutes: 5 Push-ups, 10 Squats, 15 Burpees. One Partner Works The Other Rests.

Wednesday 1/30/19

WOD 5 Rounds 3 Minutes 60 Double-Unders, 10 Hang Cleans 155/110, Max Calorie With Remaining Time of Bike/Ski/Row. Athlete Can Choose. 2 Minutes Rest Between Rounds. Score Is Total Calories Completed. Tuesday Night Musings by Coach Kris.  Got pull-ups? As I banded way up for our 10-9-8-7-6-5-4-3-2-1 pull-ups before yesterday’s wod, I thought to myself “I really … Read more

Tuesday 1/29/19

WOD AMRAP in 15 Minutes: 20 Dumbbell Snatches 50/35, 15 Box Jump Overs 24/20, 20 Toes to Bar. Attention:  There will be no Olympic Lifting Class at 7:30 p.m.

Monday 1/28/19

WOD Front Rack Lunge: 5 Sets of 10 building in weight. Attention: The CrossFit Open is in less than a month! For those of you who have never done it before, we will have an outline for you but in short – it’s when every CrossFitter and CrossFit Affiliate around the world compete for 5 … Read more

Saturday 11/26/19

WOD Teams of 2 For Time: 100 Synchronized Wall Balls 20/14, 75/60 Calorie Bike, 75/60 Calorie Row, 50 Synchronized Burpee Box Jump Overs. Attention: Preston is coaching Powerlifting at 8 a.m. so come or be square!   

Friday 1/25/19

WOD 5 Rounds for time: 10 Sandbag Cleans, 12 Ghd Sit-Ups, 3 Rope Climbs. 20 Minute Cap. Attention: Great news all you Challenge goers!! As we head into the end of week 3 or the midway point – I wanted to let you know that on Wednesday, Feb. 13th at 6 pm – the amazing KP … Read more

Thursday 1/24/19

WOD Teams of 2 AMRAP in 20 Minutes: 20/16 Calorie Row, 10 Dumbbell Thrusters. One person works the other rests. Attention:  Bring a friend Thursday – all day – free of charge:) 

Wednesday 1/23/19

WOD Alternating 10 Minute EMOM: Odd Minutes Max Double-Unders, Even Minutes Plank Hold. Tuesday Night Musings with Coach Jess. What Creates Mental Toughness?  The other day on the board there was a quote that said: “Get comfortable with the uncomfortable.” With the upcoming CrossFit Open, I found myself even more needing to get into the mental toughness … Read more

Tuesday 1/22/19

WOD 13.1 AMRAP in 17 Minutes: 40 Bar Facing Burpees,30 Snatch 75/45,30 Bar Facing Burpees,30 Snatch 135/75,20 Bar Facing Burpees,30 Snatch 165/100,10 Bar Facing Burpees, Snatch as many reps as possible 210/120. Attention:  Ben will be teaching the Snatch at the Olympic Lifting Class!