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WOD GFF 3 Round for time: 30 Wall balls 20/14, 10 Strict press 115/75, 600 Meter run.

WOD 6 Minute AMRAP: 5 Deadlifts 275/185, 5 Box jumps 30/24.

WOD Jessica Smith’s B-day wod! 2 Rounds for time: 31 Calorie row, 31 Lunges with plate overhead 45/23, 31 Burpees on to plate 31 Pull-ups. Click HERE for past results. 

WOD 12 Minutes to work up to a 1RM snatch, Then 12 Minutes of: 0-3 min 4 reps @ 60%, 3-6 min 3 reps @ 70%, 6-9 min 2 reps @ 80%, 9-12 min 1 rep @ 90%. Attention:  First, starting this week – we are going to try a Spring/Summer Schedule for CrossFit Kids … Read more

WOD Tabata for reps: Row for calories, Handstand push-ups, Assault bike for calories, Underovers. Tabata is 20 seconds of work followed by 10 second break. Ragnar is around the corner!  It’s going to be a great time.  Click HERE to see what we are in for!!

WOD Teams of 2 complete the following for time: 150 Sit-ups, 1 partner works, the other hold a plank, 150 Slam balls, 1 partner works, the other hangs from bar, 150 Burpees, 1 partner works, the other does a wall sit, 150 Sit-ups, 1 partner works, the other holds a plank. For those who want … Read more

WOD GetFitFriday “GFF” The Bear Complex: 5 Sets of 7 rounds, 1 Power clean, 1 Front squat, 1 Push press, 1 Back squat, 1 Push press One Round consists of completing the sequence 7 times consecutively without stopping, then drop the bar.  Add weight, do another sequence 7 times. Repeat for a total of five … Read more

WOD 2 Rounds of: 400 Run, 26 Toes to bar, 400 Run, 26 Russian kettlebell swings 53/35, 400 Meter run, 26 Sit-ups, 400 Meter run, 26 Hip extensions, 400 Meter run, 26 Double-unders, 400 Meter run, 26 Box jumps. 45 Min time cap! We are going long today! Attention: You may have noticed Manny shadowing … Read more

WOD In Teams of 2-3: Max reps rope climbs, Sled push for max meters, Tire flip, Assault bike for max calories, Sandbag carry for max meters. Teams will spend 5 Minutes at each station.

WOD For time: 1000 Meter row, 50 Dumbbell thrusters 35/25. 300 Foot bear crawl. Attention: Remember, there is no Olympic lifting class this week.