WOD

Skills: Footwork Friday – 10-ish minutes of fighting stance footwork drills to complete the warmup. WOD: AB/Core BlackJack 21-1 and 21-1 ladders of….. Be there!

Front squat – strength or skill Strength; 5-5-3-3-1-1-1 to 1 rep max Skill: 52×1 Tempo 5-5-5-5-5

Mid-week Grinder

DB split jerk strength work followed by a “Fran-ish” Wall ball shot and pullup workout. The usual Fast and Furious Tuesday. Don’t miss it!

Strength Work, followed by a sporty litte AMRAP of Rowing, ring dips and box jumps.  Then a nasty AB/core AfterWOD/cool down.  Never miss a Monday. Sneak Peek for the Week: Tuesday: DB split jerks, heavy.  Followed by a "Fran-ish" wall ball shot and pullup conditioning workout Wednesday: A mid-week Grinder, KB swings, burpees and jumping...

Empty Bar Tabata Intervals

Skill: Footwork Friday. Fighting stance footwork drills WOD: Deck of Cards, posterior chain and AB/core work. Be there.

Teen's CrossFit Summer Program - June & July Sessions - 2019 Registration is now open for our Summer Program for teenagers. We'll teach proper form and technique on a wide range of exercises, ensuring that your teen moves properly, with and without a barbell. They will build a solid foundation with movement patterns that will...

A CrossFit Main Site WOD from earlier in the month, lightened up just a bit. Be there.

Snatch grip deadlifts, followed by a AB/core & grip crusher.