Category: CrossFit WOD

Workout of the Day: Thursday, 24-November-2022 Announcement <p>Schedule for this week</p><p>Thu Closed</p><p>Fri 9 am class only</p><p>Saturday regular hours</p><p>Sunday regular hours</p><p> </p>

Workout of the Day: Wednesday, 23-November-2022 Announcement <p>Schedule for this week</p><p>Wed no 6:30 pm class</p><p>Thu Closed</p><p>Fri 9 am class only</p><p>Saturday regular hours</p><p>Sunday regular hours</p><p> </p> Warm-up <p>With PVC Pipe</p><p>10 Pass Throughs</p><p>5 OHS</p><p>5 Snatch Balance</p><p>5 Hang Squat Snatch</p><p>5 Squat Snatch</p><p>then</p><p>2 Rounds</p><p>5 Tempo … Continue reading “CrossFit WOD, November 23, 2022” →

Workout of the Day: Tuesday, 22-November-2022 Announcement <p>Schedule for this week</p><p>Wed no 6:30 pm class</p><p>Thu Closed</p><p>Fri 9 am class only</p><p>Saturday regular hours</p><p>Sunday regular hours</p> Warm-up <p>5 Rounds</p><p>5 Push-ups</p><p>30 sec Wall-sit</p><p>30 sec Hollow Hold</p> Shoulder Press (Weight) <p>12&nbsp;min alt EMOM</p><p>20 (10 … Continue reading “CrossFit WOD, November 22, 2022” →

Workout of the Day: Monday, 21-November-2022 Announcement <p>Schedule for this week</p><p>Wed no 6:30 pm class</p><p>Thu Closed</p><p>Fri 9 am class only</p><p>Saturday regular hours</p><p>Sunday closed</p> Warm-up <p>3 Rounds</p><p>1 min Lunge Hold 30/30</p><p>30 sec Hollow Hold</p><p>10 Ring Rows</p><p>then</p><p>2 Rounds</p><p>10 Elbow Rotations</p><p>10 Thrusters</p><p>5 TTB</p> … Continue reading “CrossFit WOD, November 21, 2022” →

Workout of the Day: Saturday, 19-November-2022 Warm-up <p>3 Rounds</p><p>1 min Sled Drag</p><p>1 min Ski Erg</p><p>1 min Row</p><p>Increase pace each round rest 30 sec between</p> Metcon (Time) <p>800m Run</p><p>50 alt DB Hang Clean and Jerk 50/35</p><p>600m&nbsp;Run</p><p>50 Wall Balls 20/14</p><p>400m&nbsp;Run</p><p>50 Pull-ups</p><p>200m&nbsp;Run</p><p>50 HSPU … Continue reading “CrossFit WOD, November 19, 2022” →

Workout of the Day: Friday, 18-November-2022 Warm-up <p>5 Rounds</p><p>5 Slow Push-ups</p><p>8 Russian KB Swings</p><p>11 Hip Bridges</p> Deadlift (Weight) <p>work up to Heavy Deadlift</p> Bench Press (Weight) <p>work up to Heavy Bench Press&nbsp;</p> Metcon (Time) <p>8 Rounds</p><p>5 DL 225</p><p>3 Bench Press … Continue reading “CrossFit WOD, November 18, 2022” →

Workout of the Day: Thursday, 17-November-2022 Announcement <p>Please come join us tonight for a potluck Friendsgiving!<br />Friends and family are welcome!<br />1 mile walk starts at 6:30 pm.<br />Sing up to bring a dish here-</p><p><a rel="nofollow noopener" role="link" tabindex="0" target="_blank" … Continue reading “CrossFit WOD, November 17, 2022” →

Workout of the Day: Wednesday, 16-November-2022 Announcement <p>Please come join us for a potluck Friendsgiving!<br />Friends and family are welcome!<br />1 mile walk starts at 6:30 pm.<br />Sing up to bring a dish here-</p><p><a rel="nofollow noopener" role="link" tabindex="0" target="_blank" href="https://m.signupgenius.com/?fbclid=IwAR0DRCMK1FC9yrMWuywR3CTd4AOwWfz7KlS4EhylsIZ33GkdsYdhZt9T8d0#!/showSignUp/409044da4ad2ca6fa7-cfmh">https://m.signupgenius.com/…</a></p> … Continue reading “CrossFit WOD, November 16, 2022” →