Tag Archives: crossfit


HAPPY THANKSGIVING TO ALL OUR FRIENDS AND FAMILY! We are so thankful for each and everyone of you! We hope you all enjoy your Thanksgiving and spending time with your family!  We are Closed Thursday and Friday However I may come in on Friday. If I do I will post a time so you can […]

WOD 11.26.14

WARM UP 10 min Group Warm up WOD Deadlift 3-3-3-3-3 reps Post loads to comments. then For time: 100 Double Unders rest 5min For time: 100 Ab-mat sit ups Post individual time for each workout

WOD 11.24.14

ITS FRIENDS AND FAMILY WEEK! Holidays are upon us … Why not bring your friends and family in to try CrossFit out … Just make sure you help them to their car afterwards  WARM UP 20 Burpee Sprint SKILL WORK  Trainers Choice   WOD Karen For time: 150 Wall Balls, 20/14 lbs Those of you […]

WOD 11.19.14

WARM UP 10min warm up SKILL Muscle up/pull up kipping WOD Complete as many rounds as possible in 15 minutes of: 10 Kettlebell swings, 2 pood 10 Box jumps, 24 inch box 10 Ring dips

WOD 11.17.14

WARM UP 10 min Group Warm up WOD Row 250 m This is an all out effort for time Take as many attempts as needed Barbara 5 rounds, each for time, of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely 3 minutes between each round. Post times to comments.

WOD 11.13.14

WARM UP 10min Group Warm up WOD Find 7 rep max Back Squat then Complete 2 rounds for time: 70/44 Russian KB Swings – 50 reps 70/44 One Arm KB Power Snatch – 50 reps Alternate arms as needed. Post times to comments.

WOD 11.12.14

WARM UP 10min group warm up WOD Push press 5-5-3-3-3-1-1-1-1-1 reps Post total weight moved Then Complete 6 rounds: Sprint 200 meters *Rest 2 minutes between rounds. Post fastest sprint to comments.

WOD 11.10.14

We will have only 2 classes Tuesday Veterans day!   *NOTE Spartan training is posted on the Private FB Page If youd like to be apart of this specialized training there’s still time to register HERE WARM UP 10 min Group warm up WOD Spend 10min working on Skin the cat or getting inverted on […]