WOD “GFF” EMOM for 6 Minutes: 1. 10 Thrusters 15 Double-Unders, 2. 9 Thrusters 20 Double-Unders, 3. 8 Thrusters 25 Double-Unders, 4. 7 Thrusters 30 Double-Unders, 5. 6 Thrusters 35 Double-Unders, 6. Max Rep Thrusters in 1 Minute. Weight 95/65. Your score is your Max Rep Thrusters in the last minute. Attention:  We will be … Read more

WOD Teams of two: 3 Rounds for time: Partner one rows 300 Meters, Partner two holds 2 kettlebells in the front rack 53/35. Then switch positions. If the kettlebells are set down the athlete that is rowing must stop. Attention: Again, if you are planning on doing Murph on Monday – please sign up on … Read more

WOD 4 Rounds for time: 400 Meter run, 8 Toes to bar, 8 Air squat box jumps 24/20, 8 Deficit handstand push-ups. Attention: If you plan on coming to Murph – please put your name on the Board (we are trying to decide if we need an extra class). If you are coming to the … Read more

WOD 3 Rounds for reps: Max reps bodyweight deadlifts. 3-4 minutes rest between rounds. Then 800 meter run for time. Attention:  First, there is no Olympic Lifting Class at 7:30 p.m. (there is a Coaches’ Meeting).  Second, the Murph Wod on Monday will start at 10 a.m. – you can bring friends and family (however, … Read more

WOD Manny’s week of programing! For time: 21 Power cleans 135/95, 21 Bar facing burpees, 15 Squat cleans 135/95, 15 Bar facing burpees, 9 Thrusters 135/95, 9 Bar over burpees. More Burpees!! 10 Minute cap. Mobility Wod Monday! Click HERE to make burpees more refreshing in a wod. Attention:  For Memorial Day we will be … Read more

WOD Regionals Event 6 For time: Calories on the bike 30/25, 20 Burpee box jumps 30/24, 10 Sandbag cleans. Attention: Preston will be coaching the Bench Press at the 8 a.m. class! 

WOD GFF 5 Rounds for time: 5 Muscle-ups, 10 Dumbbell thrusters 50/35, 400 Meter run. 18 Minute cap. Attention: First, we will be doing Murph and a BBQ for Memorial Day so plan accordingly! Second, Regionals start this weekend so look for it on FB or the CrossFit Games website!  

WOD Teams of 2 for time: 30-20-10 Calorie row, Power snatches 75/55. One partner starts on the row – the other on the snatches. Each person will complete all the reps for row and snatches. Partner 1 does 20 calories row while partner 2 does 20 power snatches and then they switch.

WOD AMRAP in 12 Minutes: 15 Ghd sit-ups, 20 Toes to bar, 25 Sit-ups, 30 V-ups, 25 Sit-ups, 20 Toes to bar, 15 Ghd sit-ups. After completing a full round start the next with toes to bar.

WOD AMRAP in 20 Minutes: 10 Deadlifts 225/155, 20 Burpees over bar, 30 Med ball cleans 20/14, 40 Mountain climbers.