Daily WOD

Strength: 5min EMOM of: 2 Clean n Jerk (touch n go) Metcon: 10-1 of: Clean n Jerks…155/105 (6 Burpee Over Bar after each set) For... Read More

ENDURANCE: With a partner, complete the following: 8,000m Row – 1st 4,000m, partner holds top of dip while other rows – 2nd 4,000m, part holds... Read More

With a partner, complete the following: 72…54…36 of: Pull Ups  (One partner hangs from bar while other works) Bike Cals (One partner holds front rack…185/125... Read More

*Today’s workout of the day is another one from the CrossFit Open. Please be patient with the organization of classes as we try and get... Read More

Auxiliary: 4min AMRAP of: L-Sit Hold (seconds) Metcon: 20min AMRAP of: 40 Butterfly Sit Ups 40 KB Swings…70/53 40 Grasshoppers 30m Sliders 30m Plate Push…45/25... Read More

Strength: 10min EMOM of: 0:00- 5 Back Squats, 1 Weighted Pull Up 2:00- 4 Back Squats, 2 Weighted Pull Ups 4:00- 3 Back Squats, 3... Read More

*NO CLASSES TODAY, THE GYM WILL BE CLOSED*

5min AMRAP of: 15 Hang Squat Cleans…155/105 18 HSPU’s…25’s 3min Rest 5min AMRAP of: 21 Deadlifts…155/105 9 Burpee Over Bar 3min Rest 5min AMRAP of:... Read More

ENDURANCE: 9 Rounds of: 1:20min Bike Cals 1:20min Row Cals 1:20min Rest For Total Cals Register for a good cause HERE OLYMPIC- Snatch

With a partner, complete the following: 250 Wall Balls…20/14…10/9 (partner holds HS or Push Up) 125cal Row (partner holds front rack) 75 Hang Cleans…155/105 (partner... Read More

Prior to 8:00, complete: 3 rounds of:     6 chest-to-bar pull-ups     6 squat snatches…95/65 Then, 3 rounds of:     7 chest-to-bar... Read More

Auxiliary: 3min AMRAP of Hollow Rock n Roll Metcon: 3 Rounds of: 5min AMRAP of: cash in- 800m Run Remainder of time AMRAP of: 20... Read More

Strength: 8,6,4,2 of Deadlift (1min Rest between sets) (move up in weight as reps go down) Metcon: 2 Rounds of: 55 Wall Balls…20/14  44 SDHP’s…115/75... Read More

Gymnasty: 10min to establish a max set of unbroken HSPU’s: (Sub- Banded Dips) Use paralettes, 45 pound plates, 25 pound plates for your hand or... Read More

Strength: Every 2min for 6min: 3 OHS Metcon: 3 Rounds of: 4min AMRAP of: 21/17cal Bike 21 OHS…135/95 15 Snatch…135/95 21 Burpee onto plate 21... Read More

ENDURANCE: 10 Rounds of: 1:20min AMRAP of Cal Row 40sec Rest 1:20min AMRAP of 30m Shuttle Touches 40sec Rest For Total Reps OLYMPIC- Clean n... Read More

With a partner complete the following: 2 Rounds of: 3min AMRAP of: 15 Partner Deadlifts…275/185 30 HSPU’s…25’s (share reps) (sub- HR Push Ups) 1min Rest... Read More

Skill: Bar Muscle Practice Metcon: 12min AMRAP of: 2 Rounds of: 50feet Walking DB Lunge…50/35’s 16 Toes to Bar 8 DB Power Cleans…50/35’s Then 2... Read More

5 Rounds of: 3min AMRAP of: 30m Low Bar Prowler…0/0 30m High Bar Prowler…0/0 24 Butterfly Sit Ups 24cal Row 24 Burpee onto plate 3min... Read More

Strength: 6×1 Squat Clean Metcon: 27 Heavy Wall Balls…30/20…10/9 15 Power Cleans…185/125 1min Rest 21 Heavy Wall Balls…30/20…10/9 10 Power Cleans….205/135 1min Rest 15 Heavy... Read More

Auxiliary: 1min…45sec…30sec of: Plank Hold Hollow Body Hold HSPU Hold (sub DB OH hold) Metcon: 3 Rounds of: 50/40cal Row 75 Double Unders 25 Toes... Read More

Strength: 5min EMOM of: 2 Back Squat (work up to a heavy double) Metcon: 21…15…9 of: S2OH…135/95 Back Squat…135/95 Chest to Bar Pull Ups Bike... Read More

ENDURANCE: 10 Rounds of: 10cal Bike 10 G.I. Janes 150m Run (down to end of building and back) 1min Rest OLYMPIC- Snatch

With a partner, complete the following: 3 Rounds of: 8 Rope Climbs 160 Double Unders 800m Med Ball Run…20/14 For Time

10 Dumbells Snatches…50/35 15 Burpee Box Jump Overs…24/20″ 20 Dumbells Snatches…50/35 15 Burpee Box Jump Overs…24/20″ 30 Dumbells Snatches…50/35 15 Burpee Box Jump Overs…24/20″ 40... Read More

Strength: 6min EMOM of: 6 Bench Press 8 Heavy KB Swings Metcon: 3 Rounds of: 400m Run 25 KB Swings…70/53 10 Burpee Box Jumps…24/20″ For... Read More

60/50 cal Row 50 HSPU’s 40/30cal Bike 30 Chest to Bar Pull Ups 20 High Wall Balls…20/14…12/11 30 Toes to Bar 40 Snatches…95/55 15 Ring... Read More

Strength: 3min EMOM of: 2 Front Squat Metcon: 27…21…15…9 of: Front Squat…135/95 Burpee Over Bar For Time (12min Time Cap) Sign up for the OPEN!!!... Read More

21min AMRAP of: 21…15…9 of: Clean n Jerk…135/95 Toes to Bar 1min Rest then: 15…10…5 of: Clean n Jerk…185/125 Toes to Bar 1min Rest then:... Read More

ENDURANCE: 4 Rounds of: 1000m Row 800m Run 3min Rest For Time OLYMPIC- Clean n Jerk

With a partner, complete the following: 4 Rounds of: 15 Partner Deadlifts…315/225 20 Burpee Box Jumps…24/20″ (share Reps) 3 Rope Climbs (share Reps) For Time

Happy Friday everyone! Today’s workout is a special one that honors a fallen American hero Sgt. James Fordyce. James Fordyce is the cousin and nephew... Read More

24min AMRAP of: 24/18cal Bike 24 Butterfly Sit Ups 24 Grasshoppers 24 KB Swings…70/53 24 Toes to Bar (Every 4min (2)30m Shuttle Touch, 1min Plank... Read More

Strength: 6min EMOM of: 2 Power Cleans Metcon: 15min AMRAP of: 49 Wall Balls…20/14…10/9 14 Power Cleans…185/125 7 Ring Muscle Ups For Total Reps

Strength: 4min EMOM of: 1 Shoulder Press 1 Push Press 1 Push Jerk Metcon: 21…15…9 of: Shoulder to Overhead…155/105 Calorie Row Deadlift…155/105 For Time (10min... Read More

Strength: 5min EMOM of: 3 OHS Metcon: 7 Rounds of: 15/12cal Bike 15 OHS…95/65 15 Chest to Bar Pull Ups 1min Rest For Time (21min... Read More