“Times up” Team of 3 AMRAP 31 – 31 x Wall Ball – 31 x Box Jump – 31 x Cal Row – 31 x Strict Pull up – 31 x Burpee – 31 x Cal Bike 1.) Happy New Years! 2.) This is the last WOD post to the website (our website is alive […]

“DT” Five rounds of: • Deadlift, 12 reps • Hang power clean, 9 reps • Push jerk, 6 reps (155/105) It is Coach DT’s Birthday today! A very hard working young man with a bright future. ** Coach DJ is this Saturday, Jan 4th and we’re doing a WOD named “Donut DJ” **     […]

“Perfect Bar” Teams of 3 For Time (30 Minute Cap): 120 Deadlifts (155/105) 600 Meter Row 90 Hang Power Cleans (155/105) 600 Meter Row 60 Push Jerks (155/105) 600 Meter Row 150/105 Calorie Assault Bike 60 Push Jerks (135/95) 600 Meter Row 90 Hang Power Cleans (135/95) 600 Meter Row 120 Deadlifts (135/95) 600 Meter […]

“Water Weight” 3 Rounds: 25 OHS (75/55) 15 Chest to Bar Pull-ups 25/18 Calorie Row 15 Burpee Box Jumps (24/20) Friday games…

“Home Alone” AMRAP 19: 12 Burpees 25 Air Squats  

“12 Days of CrossFit” For Time: 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes to Bar 6 Box Jumps (24/20) 7 Hand Release Push-ups 8 Front Rack Reverse Lunges (use one KB or DB with two hands) 9 Kettlebell Swings (53/35) 10 Plank ups 11 Wallballs (20/14) 12 […]

“Wet Suit” 5 Rounds: 21/15 Calorie Row 2 Rounds of “Strict Cindy” *1 Round of “Strict Cindy”:* 5 Strict Pull-ups 10 Push-ups 15 Air Squats Joanne and Mark doing a workout together : )

“Mile High” For Time: 100/70 Cal Bike 75 Power Snatches (75/55) 1000m Row 10 Rope Climbs 100/70 Cal Bike OR 1000m Row. 75 Lateral Barbell Burpees (30 min cap) Coach Chris talking with the 12pm Thursday class. Likely talking about triceps….  

Thruster: Build to heavy single. Then, “Blitzen” 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80) Getting to be your best self isn’t easy or smooth, but, what do you want in this life?