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Regular 8 AM Open Gym 9 AM Weightlifting Working posterior chain and Deadlift technique Part A 3 Rounds 250 Meter Row 8 Rower Hamstring Curls... Read More

Part A Arm Wod EMOTM 10 10 Empty BB curls 10 Empty BB tricep extensions **May increase 10 pounds from last time Part B Every... Read More

Let’s get and get some OHS in. It’s light weight but lots of reps. A great opportunity to get some manageable OHS reps in. Part... Read More

We have three 12 Minute AMRAPS for Thursday with a 3 Minute Rest in between Stations. Let’s go! Station 1 20/15 Cal Ski 12 Barbell... Read More

Those of you who are pull with your arms early in the power snatch, check out the above video. See how his arms are locked... Read More

Repeat. If you push the pace on this it gets nasty. I like the format of two 8 minute pushes. Let’s get it. Part A... Read More

Work 0-15 Rest till 18 Work from 18-28 Rest till 30 Work to 35 Extra rest if you earn it!!! 15 Minutes to Finish 50/40... Read More

Let’s try this again! 8 am Open Gym 9 am Weightlifting Part A 1500 Meter Row Part B Push Jerk Complex 1 Push Jerk +... Read More

3X12 Minute AMRAPS Station 1 12/9 Cal Assault Bike 10 Barbell Curls 45/35 12 Barbell Upright rows 45/35 14 Strict Press 45/35 Station 2 12/9... Read More

This was the wod on my first day in CrossFit. Go heavy, rerack if you have to. You can do more than you think. Battle.... Read More