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
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
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
WOD “Chasing Annie” For Time: 50-40-30-20-10, Double-Unders, Situps, Run 400 Meters After Each Round.
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
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
WOD For Total Distance: 5 Minutes Max Distance Row, Ski, Bike, Rest 3 Minutes, 4 Minutes Max Distance Row, Ski, Bike, Rest 2 Minutes, 3 Minutes Max Distance Row, Ski, Bike, Rest 1 Minute, 2 Minutes Max Distance Row, Ski, Bike, Rest :30, 1 Minute Max Distance Row, Ski, Bike.
WOD Teams of 3 AMRAP in 21 minutes: 3 Burpees, 6 Dumbbell Thrusters 55/35, 9/6 Calorie Bike. One person works while the other 2 rest. Attention: First, for Bring a Friend or Family Member Day, just make sure you get there at least 5 mins early to fill out a waiver! Second, we are excited … Read more
