Join us at 9 a.m. on Saturday, August 2 as we honor the heroes killed in action August 6, 2011 by completing the “31Heroes” WOD. Join our team and/or donate to the cause (funds for programs that provide support to families of all fallen military heroes—past, present, and future). You do not have to register […]
Join us at 9 a.m. on Saturday, August 2 as we honor the heroes killed in action August 6, 2011 by completing the “31Heroes” WOD. Join our team and/or donate to the cause (funds for programs that provide support to families of all fallen military heroes—past, present, and future). You do not have to register […]
Announcement We are implementing Wodify for workout tracking and membership management. Wodify will replace our current payment system. Please be prepared to provide a credit card (Visa, Mastercard, American Express) or bank account for membership payments. We will be setting up your Wodify accounts this week. We apologize for the inconvenience, but cannot wait to […]
CrossFit WOD EMOM – 8:00 – 3 Front Squat @ 20X1 w/ 65% of 1RM EMOM – 12:00 – Odd: 2 TnG Squat Clean – Even: 6 Toes to Bar 15-12-9 Reps For Time – Thruster (115#/75#) – Box Jump (24″/20″)
CrossFit WOD Four Rounds w/ 2:00 Rest – 3 Push Press @ 12X1 EMOM – 12:00 – Odd: 4 Clean & Jerks – Even: 8 Ring Dips AMRAP – 3:00 Max Ring Rows – 3:00 Max Double Unders
CrossFit WOD AMRAP – 15:00 @ 80% – 6 HR Pushups – 6 Russian KB Swings – 6 Lunges (each) *This is a steady pace. No pain. Sustain. Four Rounds w/ 3:00 Rest – 400m Sprint
CrossFit WOD A. Four Rounds w/ 2:00 Rest – 4 Back Squat @ 30X1 – 3.2.1 Weighted Pullups *Rest :20 seconds between pullup reps. B. Three Rounds w/ 2:00 Rest – 1 CGBP @ 30X1 *Try to max out. C. For Time: 15-12-9 Reps For Time: – Wall Ball – Pullup – Burpee
CrossFit WOD EMOM – 6:00 – 3 TnG Hang Squat Clean w/ 60% of 1RM EMOM – 12:00 – Odd: 4 TnG Power Cleans – Even: 6 Pullup 15-12-9-6 Reps For Time: – Toes to Bar – Power Clean (135#/95#)
CrossFit WOD Four Rounds: – 4 Clean Grip Deadlift – Max Ring Dips @ 20X1 Four Rounds: – 10 Hand Release Pushups – 10 Squat Thrusts – 10 Box Jumps Finisher: – 3:00 Accumulated Hollow Hold
CrossFit WOD Weakness Work – 10:00 – 1:00 Single Leg Hip Bridge Hold (each) 30 Rounds – :30 Run – :30 Walk Single Leg Hip Bridge