Wednesday (2021JUL28)- WOD

Focus:4 sets for quality Bulgarian Split Squats 5/5superset with 3 kip swing 3 kip to L shape 6 alt single leg toes to bar (careful to not hit shin on bar)  WOD:  16 min AMRAP15 Cal (bike/row/ski)15 Wall Balls10 T2B10 Burpees Recovery:2 min Dragon Stretch L2 min...

Tuesday (2021JUL27)- WOD

Good luck to our very own Coach Shannon Ogar as she starts to compete at the CrossFit Games today in the Adaptive Neuro Division!! This is the first ever Adaptive Division and she is the first Ogar to ever make it to the CrossFit Games!! Keep up with all the action at...

Monday (2021JUL26)- WOD

Focus:  DeadliftStrength Cycle 5 weeks5x10 @ 55%*Training Max WOD: 5 rounds7 power cleans @155/10514 push ups21 double unders (heavy DU)* athlete that can DU unbroken must start set over if you trip up Recovery:Sled Drag 200m Forward200m...

Saturday (2021JUL24)- WOD

Focus: Shuttle Runs. Find a distance that down and back twice takes about 20 seconds.thenEvery 30 SecondsShuttle down and back TWICE for 4 Min (8 total)Shuttle down and back THREE times for 4 Min (8 total)(last 4 min, rest is roughly 5 seconds) WOD: 12 min EMOM with...

Friday (2021JUL23)- WOD

Focus: Front squat6x3Building to a solid triple WOD: EMOM 20 MinOdd: Row Calories 20/15Even: 3-5 Front squats 185/125lbs SkillPistol Squat Practice10...