Saturday 11/30/19

WOD For Time: 50 Box Jump Overs 24/20, 200 Double-Unders, 25 Dumbbell or Kettlebell Box Step Overs 70/50, Box 20. 12 Minute Time Cap. Attention: As November comes to a close we will be wrapping up our 24,000 m Row challenge.  To be in the running for the raffle, the total must be completed before … Read more

Friday 11/29/19

WOD GFF EMOM for 20 Rounds: Burpees 10 20 5 11 2 18 6 15 4 8 17 3 13 9 12 14 16 7 19 1 This is an EMOM.  Each minute you do the number of burpees for that round. Attention:  Just a reminder – there is only 1 wod at 10 a.m. What … Read more

Thursday 11/28/19

WOD Happy Thanksgiving! Turkey 20k Row!! Attention: Remember no wods unless you signed up to do the Charity Turkey Row – 2 heats are at 4:50/5:00 a.m. and 6:30/6:45 a.m.! Try to get in but also drive safe and if you are a little bit late it’s okay, we would rather you drive a bit … Read more

Wednesday 11/27/19

WOD Cindy AMRAP in 20 Minutes: 5 Pullups, 10 Push-ups, 15 Air Squats. Or Mary AMRAP in 20 Minutes: 5 Handstand Push-ups, 10 Pistols, 15 Pull-ups. Pick your workout and get after it today! Tuesday Night Musing of Gratefulness:) As we head into the Thanksgiving Holiday we just wanted to express a brief note of … Read more

Monday 11/25/19

WOD Bring A Friend Day Teams of 2: 80 Calorie Row, 60 Wall Balls 20/14, 40 Toes To Bar, 20 Dumbbell Snatches 70/50, 10 Wall Walks. One partner works the other rests. Attention:  Remember with Thanksgiving on Thursday, there will be no 6:30 p.m. wod on Wednesday and those doing the Row start at 4:30 … Read more

Saturday 11/23/19

WOD “Chasing Annie” For Time: 50-40-30-20-10, Double-Unders, Situps, Run 400 Meters After Each Round.

Friday 11/22/19

WOD GFF For Time From 0:00 – 7:00:21-15-9,Burpee-to-Target 6″,15-12-9,Power Clean 135/95,From 7:00 – 14:00:15-12-9,Bar Facing Burpee,12-9-6,Thrusters,From 14:00 – 21:00:12-9-6,Burpee Box Jump-Over 24/20,9-6-3,Power Snatch. Attention:  Regarding the Holiday Schedule for next week.  There will be no 6:30 p.m. wod on Wednesday night.  For those that are rowing, we will be starting at 4:30 p.m. On Thursday, … Read more

Wednesday 11/20/19

WOD For Time: 30-20-10, Double Kettlebell Swings 50/35, Wall Balls 30/20, Ring Rows. 15 Minute Cap. Tuesday Night Musings with Coach Kris.  Learn from the kids… A few months ago I passed the 5 year mark formally coaching CrossFit to kids and I have been thinking back to all the lessons I’ve learned in that … Read more