STRENGTH: Snatch 1.1.1.1.1 WOD:(Maker) 15min AMRAP 15 Wall Balls 15 Pull-ups 15 KB Swings L1- 30/20, 82/62 L2- 20/14, jumping, 70/44 L3- 14/10, V-row, 35/18 Super Food September: Green Tea  This ages-old health secret has been used as a natural remedy for everything from cancer to heart disease ! The secret to this delicious drink? Antioxidants!...Read More

STRENGTH: Split Jerk 3.2.1.1.1.1 Or Strict Press 5.5.5.5.5   WOD:(Red) 40/30 Cal Bike/ row 40/ 30 Push-ups 80 D-unders 30/21 Cal Bike/ row 30/21 Push-ups 60 D-unders 20/15 Cal Bike/ row 20/15 Push-ups 40 D-unders 10/ 7 Cal Bike/ row 10 Push-ups 20 D-unders L1- 10-8-6-4 M-ups L2- Rx L3- go 2min/90sec/1min/30sec on bike, knee push-ups,...Read More

STRENGTH: Front Squat 3.3.3.3.3 building WOD:(Buns) 10 Alt BB Lunges 15 DLs 20 Sit-ups x 5 Rds L1- 135/95, GHDs L2- 95/65 L3- 65/35, 15 sit-ups 15mins Super Food September:  Broccoli We’ve all heard that green vegetables are an important element in any healthy diet. Leafy green veggies like spinach, lettuce and kale have a whole...Read 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.  Superfood September: Blueberries Blueberries have long been known to increase concentration and help prevent diseases such as Alzheimer’s. It is great for bone...Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD:(Saved by the Barbell) CrossFit For Kids Wod 1min/ station x 3 rds 1- Burpees 2- Wall Balls 3- Deadlifts 4- MB Sit-ups 5- Hang Cleans 6- Rest L1- 20/14 to 10/9ft, 115/75 for DL and Cleans L2- 14/10 to 9ft, 85/55 for DL and Cleans L3- 10/6 to...Read More

WORKOUT OF THE DAY STRENGTH: WOD:(Cement Mixer)  Read More

WORKOUT OF THE DAY STRENGTH: Hang Power Clean 5.4.3.2.1 WOD:(Amaryllis) 10 DL 10 Box Jumps 20 Sit-ups x 5 Rds L1- 245/165, 24/20, GHDs L2- 155/105, 20/14 L3- 115/75, 14/ plate, 15 sit upsRead More

WORKOUT OF THE DAY STRENGTH: 10 DB Bent over Rows/ Side SS w/ 4 way monster walks x 5 sets or rows, 4 sets of walks WOD:(Hyacinth) Run 800m 40 Pull-ups Run 400m 20 Pull-ups Run 200m 10 Pull-ups L1- RX L2- 600m/400m/150m, 20-15-10 on pull-ups L3- Row 800m/400m/200m, Jumping Pull-ups 15mins  Read More

WORKOUT OF THE DAY STRENGTH: Box Squat 3.3.3.3 across WOD:(Anemone) 30-20-10 Back Squat Push-ups (females use 20-15-10) L1- 135/95, Dip L2- 95/65, Toes L3- 65/45, knees 10mins  Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD:(Remission) 800m SB Run 40 Burpees 40 Sit-ups w/ SB on chest, feet anchored to DBs 600m Run (No SB) 30 Burpees 30 SB Sit-ups 400m SB Run 20 Burpees 20 SB Sit-ups 200m Run (No SB) 10 Burpees 10 SB Sit-ups L1- 60/40 L2-40/20 L3- 20/ BW, cut...Read More