Monday (2020JUL06)- WOD

Warm-Up4 min amrap6 Med Ball Cleans12 Med ball sit ups12 Sh. taps (feet on medball) 6 Medball facing hop overs Focus:EMOMx10DeadliftHigh Hang Mid HangHang1 inch below the kneeClean building to heavier than weight for workout WOD: CrossFit Indestri 10 Year...

Saturday (2020JUL04)- Happy 4th of July!!

Happy 4th of July!! WOD:On 35min Clock, complete as many of the Hero Workouts and Hero Workout Fragments below in Teams of 3-4 People.  Only 2 people working at a time, and you’re allowed to work on only two workouts at a time. You get 1 Barbell per team, Ropes...

Friday (2020JUL03)- WOD

Warm-up:3xJefferson Stretch SUPER SLOW x 2Banded Bent Over Rows x 10High Knees x 30s Focus: 10min EMOM Alt- SL Hip Bridges x 5/leg 2s Pause at Top- 20 Banded Good Mornings WOD:  5 Rounds50 Double Unders10 DB Box Step Overs 50/35# 10 DB Deadlift 50/35# 10 DB Hang...

Thursday (2020JUL02)- WOD

Warm-up: 2 x 10 of EachThe Sampson strengthThe Overhead Squat Sit-UpsBack Extensions Pull-Ups Dips  Focus: Tabata Alt- Superman- Hollow Hold  WOD: 25min AMRAP800m Run75 Thrusters 45/35#50 Box Jumps 24/20″25 C2B...

Wednesday (2020JUL01)- WOD

Today we are doing a workout for our good friends up North.  It’s basically their version of the “Fourth of July”.  So we will be doing a Canada Day WOD with them.  We feel that now is a time best spent celebrating everyone instead of just ourselves,...

Tuesday (2020JUN30)- WOD

Warm-upSquat Therapy4 x 4Move Slow Burgener Warmup  Focus: 10min Alt EMOMA) 2 Snatch Deadlift1 Tall Snatch1 Hi Hang Snatch B- 3 Kneeling Muscle Ups   WOD: “Ogar”14min AMRAP3 Snatches 135/95#1 Muscle Up 12 Wall Balls Recovery:Body Tempering/Myofascial...