WOD

HOLIDAY HOURS Tuesday 12/24- No 6:30pm CrossFit or Aerobic Capacity Wednesday 12/25- No Classes Thursday 12/26- Regular Schedule Tuesday 12/31- No 4:30pm, 5:30pm or 6:30pm... Read More

2 Rounds of: 1mile Treadmill Run 1min Rest 2k Row 1min Rest For Time

21min AMRAP of: 60m Sled Push…315/225 25/20cal Ski 15 KB Swings…97/70 10 G.I. Janes (EMOM 3 Shuttle Touches) For Total Reps

Auxiliary: 1min AMRAP of: Ski Erg Cals Metcon: 8 Rounds of: 12 Strict HSPU…floor 15 KB Sumo Deadlifts…97/70 18 Air Squats For Time (16min Time... Read More

Strength: Every 2mins for 8min: 3 Deadlifts 2 Hang Squat Cleans 1 Split Jerk Metcon: 25cal Run 27 Clean n Jerks…115/75 1min Rest 25cal Run... Read More

Strength: Every 2min for 8mins: 7 Shoulder Press 7 DB Curls 7 Dips Metcon: 100 Double Unders 30 DB Hang Snatch…50/35’s 75/60cal Bike 30 DB... Read More

Strength: 10min EMOM of: 3 Back Squat 3 DB Sit Ups Metcon: 2 Rounds of: 60/45cal Row 30 Back Squats…135/95 3min Rest For Time (15min... Read More

Strength: 10min EMOM of: 3 Deadlifts 3 Bench Press Metcon: 3 Rounds of: 21 Heavy Wall Balls…30/20…10/10 15 Bench Press…165/115 9 Deadlifts…275/185 For Time (14min... Read More

3 Rounds of: 36cal Run 36/26cal Ski 26 Devils Press…35/25’s 36/26cal Bike 36 Plate Squats…35/25 2min Rest For Time

7 Rounds of: 12 S. Arm DB Cleans…80/55 9cal Ski 6 G.I. Janes For Time