WORKOUT OF THE DAY STRENGTH:Option 1-5 x ME Strict Ring Dips on 2mins, record total reps Option 2-Bench press 6.6.6.6. building WOD: (Westcott) 10 TTBs 20 Sit-ups 40 D-unders x 15min AMRAP L1-TTB, Strict sit-up, D under L2/M- KTE, arm throw, 1/2 D unders L3- knee raise, Anchored sit-ups, Singles x 2Read More
WORKOUT OF THE DAY STRENGTH:A) 4 way monster walks x 3 sets B) Anti-rotation Drills, 5 reps / side 1- Pallof Press 2- Pallof Vertical Press 3- Anti rotation Lunge 4- Anti rotation Squat WOD: (Welcome back from your vacation) 75 Thrusters for time, every break = 400m Run L1-95/65, 400m L2/M-,75/55 300m L3-65/35, 200m...Read More
WORKOUT OF THE DAY STRENGTH: Front Squat 5.4.3.2.1 building WOD: (Watermelon) 15 Pull-ups 10 Burpees 10/7 Cal Bike/ row x 5 Rds L1-CTB L2/M- bodyweight, 8 burps L3- Knee raise, 6 burps 14min CapRead More
WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 7am -8:45 am. Read More
EXP Kids introduces the foundation of fitness in a fun environment! Our Summer Session will run Tuesdays from 4:00-4:45pm for ages 5-10 years old July 10th-August 14th. {Coach Sarah is a mom of 4, CrossFit Coach & Group Fitness Director. She brings her many years of exercise experience paired with her amazing mom skills to...Read More
WORKOUT OF THE DAY STRENGTH: 1 Snatch OTMEM x 10mins (5min build) Or OHS 5.5.5.5.5 building WOD: (Shepherd) 400m Run 15 TTBs 20 DLs x 4 Rds L1- 155/105 L2- 300m, 115/75, knee raise L3- 200m, V-ups, 75/55Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (Great Dane) Partner Wod- 2x 150m Walking Lunge while other does ME KBS 2x 300m Sandbag carry (60/40) while other rows for ME cals 2x 300m F Carry (53/35 Kbs) while partner bikes ME Cals -Score is overall time minus total reps (in sec) of KB+Cals (row)+Cals (Bike) 40min...Read More
4th of July SCHEDULE: All morning classes & Nooners (5:15, 6:30, 8:00 & 9:15AM, Noon) are ON! Evening classes (4:00, 5:15 & 6:30pm) are CANCELLED! Enjoy the holiday! WORKOUT OF THE DAY STRENGTH: Power Clean 1.1.1.1.1 building WOD: (7/4/1776) 7 Rounds of: 4 Power Cleans 17 Push-ups then immediately after the 7 rounds do, 76...Read More
****4th of July SCHEDULE: All morning classes & Nooners (5:15, 6:30, 8:00 & 9:15AM, Noon) are ON! Evening classes (4:00, 5:15 & 6:30pm) are CANCELLED! Enjoy the holiday! WORKOUT OF THE DAY STRENGTH: HSPUs, x ME or Strict Press 10.10.10.10.10. WOD: (Dalmation) 20min AMRAP 200m Run 10 Burpees 20 DB Alt Snatches 40 Sit-ups L1-...Read More
