WOD 12 Minute AMRAP: 5 5 Meter sprints, 10 Dumbbell snatches 50/35, 15 Sit-ups.

WOD “Elizebeth” 21-15-9 of, Power cleans 135/95, Ring dips.

WOD Back squats: 10-10-10. Then for time: 80 Wall balls 24/20. Sets of 20 unbroken.  Athletes should not start a set unless they can get through all 20 unbroken. Attention: The CrossFit season officially kicks off this Thursday night with the “Open”!  For the next 5 weeks CrossFit will release one Wod each week that athletes … Read more

WOD 20 Minute AMRAP in teams of 3: Partner 1 runs 200 meters, Partner 2 performs hold (plank, chin over bar, handstand, l-sit on rings), Partner 3 does max reps Russian kettle bells swings 53/35. Score is total number of kettlebell swings. Every time the partner performing the hold breaks it is minus a rep … Read more

WOD For time: 10-9-8-7-6-5-4-3-2-1, Reps of power snatch 95/65, & 1-2-3-4-5-6-7-8-9-10 Reps of 6″ target burpees. Athletes will do 10 snatches then 1 burpee. Then 9 snatches and 2 burpees. Attention: We have 3 pairs of the Men’s Nike Metcon 1’s for $105 in size 10 and 10.5 if anyone is interested, they are at … Read more

WOD 18 Minute AMRAP 10 Db Lunges 50/35, 15 Flutter kicks 4 count, 100 meter run.

WOD Death by Muscle-ups or Pull-ups. 1st minute complete 1 rep, 2nd minute complete 2 reps, 3rd minute complete 3 reps, Continue until you can no longer get the number of reps in the 1 minute time limit. Attention:  And the WINNERS OF THE CHALLENGE ARE:  In the Beach Body Category:  1. Mike, 2. Manny, … Read more

WOD For time: 20 Squat cleans 135/95, 30 Box jumps 30/24, 40 Kettlebell swings 53/35, 50 Wall balls 20/14. Attention:  Remember to get your vote in by end of day tomorrow as part of voting on the Challenge Winners!!! Also, we will be posting more information on the CrossFit Open as we will be encouraging … Read more

WOD For time: 100 Double-unders, 5 Shoulder to overhead 155/105, 75 Double-unders, 10 Shoulder to overhead 155/105, 50 Double-unders, 15 Shoulder to overhead 155/105, 25 Double-unders, 20 Shoulder to overhead 155/105. NO CLASS AT 6 AM FOR PRESIDENT’S DAY!! Attention:  The Challenge has come to a close and THE WINNER OF THE CONTEST IS ….. … Read more

WOD Valentine’s Day Wod 4 Rounds of: 20 Yard sled push, 30 Yard sandbag carry, 60 Yard sprint, 30 Yard sandbag carry, 20 Yard sled push. We will be out on the fields tomorrow so dress appropriately and if you want to wear cleats do! Total rest between rounds. Attention:  We are at the end … Read more