WOD Teams of 2. 20 – 1 Minute Rounds of: 10 Wall balls 20/14, 12 Jumping pull-ups, Max Double-Unders. Each partner will do 10 rounds. Attention: Normal classes except no 10 a.m. Wod! Preston will be coaching the Bench Press and accessory work at the Powerlifting class.  Also, we would like to officially welcome Stef … Read more

WOD GFF AMRAP in 20 Minutes: 20 Dumbbell Burpees 50/35, 20 Calorie Row, 20 Hip Extensions, 20 Calorie Bike. Attention:  Two things to know – first, we had to cancel the Swim Wod this Saturday because Black Ridge Reservoir had to close the water due to algae, so there will be a 7 a.m. wod, … Read more

WOD 12 Minutes To Find 1 Rep Max Squat Clean. Then For time: 21 Squat Cleans, 400 Meter Run, 15 Squat Cleans, 600 Meter Run, 9 Squat Cleans, 800 Meter Run. Must be out the door by 12 Minutes. Load should be 75% of max for the day. Attention:  Remember the Swim Wod this Saturday … Read more

WOD AMRAP in 15 Minutes: 10 Muscle-ups, 20 Lateral Jumps Over Pvc 24/20, 30 Sit-ups. Tuesday Night Musings by Coach Julia. Embracing Change. The most successful people in this world are able to foresee, adapt to, and be flexible enough, to embrace the ever present change that affects us all. Whether it occurs with new … Read more

WOD Bench Press: 10 Sets of 2 Reps Building In Weight. Attention:  We hope everyone had a great holiday weekend and Ben will be teaching the Clean and Jerk at the Olympic Lifting Class.  Also, we will be doing our water wod at the Black Ridge Reservoir on Saturday morning, September 8th at 9 a.m. … Read more

WOD For Time: 1000 Meter Row, 50 Thrusters 65/55, 20 Bar Facing Burpees. Attention: Reminder only 1 wod at 9 a.m.

WOD 5 Rounds For Time: 16 Dumbbell Lunges 50/35, 400 Meter run.

WOD GFF AMRAP in 15 Minutes: 3 Snatch 135/95, 4 Strict Pull Ups.

WOD TABATA: Assault Bike For Calories, Mountain Climbers, Sit-ups. Tabata is 20 seconds of work followed by a 10 second break for a total of 8 rounds. Attention:  Congratulations to the CrossFit Co-Ed Softball team for their first win tonight! Also, remember the schedule for the Labor Day weekend is as follows:  Friday is normal … Read more

WOD 3 Rounds for time: 100 Meter Sprint, 10 Front Squats*, 75 Double-Unders. 2 Minutes Rest Between Rounds * AHAP As heavy as possible without breaking the set or breaking down in form. Tuesday Night Musings by Coach Alecio.Focusing on the “Right Now”.  I have been a competitive athlete for over 30 years, where half of … Read more