Wednesday (2017NOV08) – WOD

by | Nov 7, 2017 | WOD

NEW CLASSES! CrossFit (7:00-8:00AM) Monday-Friday MetCon30 (11:15-11:45AM) Monday/Wednesday/Thursday Skill: Muscle Up Progressions (10 Minutes)   WOD: 10AMRAP: 12x Burpees 12x Plate GTO (45/35#) 200M Run   5 Minutes Rest.   10AMRAP: 12x DB Push Press...

Tuesday (2017NOV07) – WOD

by | Nov 6, 2017 | WOD

NEW CLASSES! CrossFit (7:00-8:00AM) Monday-Friday MetCon30 (11:15-11:45AM) Monday/Wednesday/Thursday MEU: Bamboo Bar Stability Overhead Hold (3xME)   WOD: 50/40Cal Airdyne 15x Rope Climbs 40/30Cal Airdyne 10x Rope Climbs 30/20Cal Airdyne 5x Rope...

Monday (2017NOV06) – WOD

by | Nov 5, 2017 | WOD

NEW CLASSES! CrossFit (7:00-8:00AM) Monday-Friday MetCon30 (11:15-11:45AM) Monday/Wednesday/Thursday DEL: 10x EMOM 3-5x Deck Squats   WOD: 50x Burpee Box Jump Overs (30/24″) 40x Thrusters (115/75#) 30x Burpee Pull Ups 20x Front Squats (225/155#) 10x TTB +...

Saturday (2017NOV04) – WOD

by | Nov 3, 2017 | WOD

WOD: “CrossFit Team Series Event #7” Teams of 2: Teammate #1: 0:00-2:00: HSPU 2:00-4:00: Rest 4:00-6:00: Double Unders 6:00-8:00: Rest 8:00-10:00: 1RM Back Squat Teammate #2: 10:00-12:00: 1RM Back Squat 12:00-14:00: Rest 14:00-16:00: Double Unders...