Tuesday (2017NOV14) – WOD

by | Nov 13, 2017 | WOD

DEL: 10 Rounds 15secs 2:45min Rest Pick your Poison: Row, AirDyne, Ski Erg. 5 Rounds of 1 piece of Cardio Equipment and 5 Rounds of another Rest an extra 3mins between round 5 and 6.   WOD: 5 Rounds 1min Handstand Walk for Form 1min Bottom of Squat...

Monday (2017NOV13) – WOD

by | Nov 12, 2017 | WOD

MEU: Reverse Grip Bench 3RM in 5 sets   WOD: 20min AMRAP 500m Row 30 KB Swings 16/12kg 15 Right Arm OH Lunges 16/12kg 15 Left Arm OH...

Saturday (2017NOV11) – WOD

by | Nov 10, 2017 | WOD

NEW CLASSES! CrossFit (7:00-8:00AM) Monday-Friday MetCon30 (11:15-11:45AM) Monday/Wednesday/Thursday WOD:  Teams of 2: 800M WB/KB Run 100x Partner Pistols 100x KB Snatches (55/35#) 100x Pull Over Sit Ups (12/8#) 800M WB/KB Run In the first 800M run, one teammate...

Friday (2017NOV10) – WOD

by | Nov 9, 2017 | WOD

NEW CLASSES! CrossFit (7:00-8:00AM) Monday-Friday MetCon30 (11:15-11:45AM) Monday/Wednesday/Thursday DEU: 10x EMOM: 3-5x Weighted Turkish Sit Ups on GHD (15/10#Plate)   WOD: 10-9-8-7-6-5-4-3-2-1x CTB Pull Ups GTO Sandbag Toss (100/70#) Bear Hug Sandbag Squats...

Thursday (2017NOV09) – WOD

by | Nov 8, 2017 | WOD

NEW CLASSES! CrossFit (7:00-8:00AM) Monday-Friday MetCon30 (11:15-11:45AM) Monday/Wednesday/Thursday MEL: 800M Sprint Rest As Needed. Then… 400M Sprint   WOD: 3 Rounds: 10x Barbell Curls (45/35#) 400M Plate Carry (45/25#) 10x Wall Climbs 5x Forward Rolls...