WOD / UPDATES

LIVE CLASSES at the gym, with our normal CrossFit Class Schedule, starting at 5:00am.   Don’t forget to RSVP to a class time. Please don’t simply show up thinking there will be room for you. You must RSVP to reserve your spot. Sneak Peek for the Week: Wednesday’s LIVE Workout: Back Squats, heavy Thursday’s LIVE Workout: Mid-Week Recovery/Grinder…

LIVE CLASSES at the gym, with our normal CrossFit Class Schedule, starting at 5:00am.   Don’t forget to RSVP to a class time. Please don’t simply show up thinking there will be room for you. You must RSVP to reserve your spot. Sneak Peek for the Week: Tuesday’s LIVE Workout:  A Fast and Furious SDHP &…

LIVE CLASSES at the gym, with our normal CrossFit Class Schedule, starting at 5:00am.   Don’t forget to RSVP to a class time. Please don’t simply show up thinking there will be room for you. You must RSVP to reserve your spot. Sneak Peek for the Week: Monday’s LIVE Workout:  A typical Monday grinder Pull-ups, Back…

Workout: Live and At Home Version: Warmup: 10 minutes 8 Shoulder rollouts – pvc 8 Shoulder press – pvc 8 KB Figure 8s 4/4 8 KB 1-arm Swing 4/4 8 KB Goblet Squat 16 Jackknife Situp Mix in one(1) 200 meter run Workout: 5 Rounds for time of 12 Triple Kettlebell Swings (36) 12 KB…

  Wednesday’s LIVE Workout: Squat Clean Thrusters, heavy Thursday’s LIVE Workout: Mid-Week Recovery/Grinder Friday’s LIVE Workout: Friday Surprise – Show up and see. Workout: At Home Version:   Warmup: 8 minutes 10-seconds Samson Stretch (R&L) 8 Broad Jumps 8 Bumper Plate Squats 8 DB Push Press 8 Plank Jack with shoulder tap R&L 8 Superman Workout: 5 rounds, NOT for…