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WOD  “Filthy Fifty” 50 Box jumps 24/20,50 Jumping pull-ups,50 Kettlebell swings 35,50 Walking lunges,50 Knees to elbows,50 Push press 45/35,50 Hip extensions,50 Wall balls 20/14,50 Burpees,50 Double-unders. Click HERE for past results.

WOD For time: 500 Meter Row, 30 Squat cleans 115/75. The Crossfit Open starts on February 23rd and it runs for 5 consecutive weeks. A workout is released each week and we run it every Friday. It’s a lot of fun and for competitors who sign up, we do a Friday Night Lights!  There is … Read more

WOD Tabata: Dumbbell push press 45/35, Burpee box jumps 24/20, Double-unders, Slam balls 25/20.

WOD AMRAP in 12 Minutes: 21 Wallballs 20/14, 15 Snatches 75/55, 9 Toes to bar. Mobility Wod Monday! Do you know the difference between flexibility and mobility? Click HERE for a short video explanation.  It may save your shoulders or knees! Attention:  We are happy to announce River Gray arrived on Saturday! He is healthy … Read more

WOD Teams of 3: AMRAP in 25 minutes: 100 Calorie row, 50 Clean & jerks 95/65, 100 Calorie row, 50 Clean & jerks 135/95, 100 Calorie row, 50 Clean & jerks 165/115, 100 Calorie row, Max clean & jerks 185/135. Attention: Remember for those of you doing the Challenge, your logs need to be in … Read more

WOD GFF AMRAP in 20 Minutes of: 10 Lunges with plate overhead 45/35, 8 burpees onto plate, 10 Lunges with plate overhead 45/35, 8 chest-to-bar pull-ups.

WOD In Teams of 2 complete three rounds of: 3 Minutes max cals assault bike. Rest 2 minutes between rounds. 3 Minutes max 10 Meter sprints. Rest 2 minutes between rounds. Attention:  We just got in another order of Vitamin D at the box, which is much needed this time of year with the cold/flu … Read more

WOD AMRAP in 12 Minutes: 10 Power cleans 205/145, 15 Handstand push-ups. Attention: As we are heading into days 10 – 13 of the Challenge and the routine is setting in, or the newness is gone, make sure you hold the course! They say it takes 21 days to set a habit so keep going … Read more

WOD 5 Rounds for reps: 1 Minute row for calories, 1 Minute wall balls 20/14, 1 Minute burpees. 1 Minute rest.  

WOD 15 Minutes to find 5 rep max power snatch. Attention:  Week 1 of the Challenge is done and people are doing great! Way to hang in there and get your logs in, we will have the Board up this week so people can see how they are doing as well!