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WOD 12 Minute AMRAP: 10 Over head squats 95/65, 30 Unbroken double-unders, 25 meter run for every break during the double-unders.

WOD Only two wods on Friday@ 9 and 10 am. We will still have kids classes! 4 Rounds of: 1 Set of sprints, 150 Foot sled push 300/225, 1 Set of sprints.

WOD For time: 40 Calorie row, 30 Ghd sit-ups, 20 Cleans 225/155, 30 Ghd sit-ups, 40 Calorie row. Attention: On Friday there will be a holiday schedule with only a 9 a.m. and 10 a.m Wod!

WOD For time 3 Rounds of: 20 Pull-ups, 20 Push-ups. Then: 12-9-6 Burpee box jumps 30/24, With 3 Rope climbs between each set. Bring Long Socks and more then 1 pair if you tend to burn your shins! Attention: You must get in your picks for the Games Board by midnight tonight or early tomorrow … Read more

WOD 4 Rounds for reps: 400 Meter run, Max shoulder to overhead 135/95. With a 5 minute clock athletes will have 2:10 to complete both the 400 run and then do max reps shoulder to overhead. Athletes will rest the remainder of the 5 minutes. Attention: For the Games Board, you need to get your … Read more

WOD 5 Rounds for time: 20 Wall balls 20/14, 10 Deadlifts 225/155. Attention: This Wod did come out on the Mainsite over the weekend and Alecio really wanted to do it –  this will be the last one:) The CrossFit Games start this week and talk with Alecio if you want to be on the … Read more

WOD Blackridge Reservoir Wod & BBQ!! 1 Wod at 9am! Attention: Saturday is at the Blackridge Reservoir WOD – we will start at 9 am sharp. The box will be closed.  There will be the swimming or running in the water, and even a dry land option, so every member can participate.  If you bring something … Read more

WOD 10 Rounds for time: 5 Handstand push-ups, 10 One legged squats, 15 Pull-ups. Attention: Saturday is at the Blackridge Reservoir WOD – we will start at 9 am sharp. The box will be closed.  There will be the swimming or running in the water, and even a dry land option, so every member can … Read more

WOD 400 Meter farmer carry right hand 70/53, 400 Meter farmer carry left hand 70/53, 5 Russian swings to be done every time the kettlebell is put down. The swings are to be done after each 400 Meter carry. Attention:  For the BBQ after the 9 a.m. Wod at the Reservoir on Saturday, the 18th, … Read more

WOD Snatch balance or Overhead squat: 1-1-1-1-1-1-1 Attention:  We are pleased to announce that Jessica Smith is joining our Coaching staff as we have continued to grow! We are sure you have noticed her shadowing and we know you will work with her as she transitions into her new role!