WOD

A. Strict Press Negatives 5×2 B. “Room to Grow”4 Rounds::40 Double Dumbbell Push Press (50s/35s):20 Rest:40 Double Dumbbell Deadlift (50s/35s):20 Rest:40 Double Unders:20 Rest Box... Read More

“Fire House”20 Minute AMRAP:20 Lunges15/12 Calorie Row20 Sit-ups Box Brief:This Saturday, March 21st at 12pm, we’ll be celebrating the end of the Open and the... Read More

Open WOD 26.3For time: Time cap 16:002 rounds of:12 burpees over the bar12 cleans (95/65)12 burpees over the bar12 thrusters (95/65)2 rounds of:12 burpees over... Read More

Open Workout 26.3 _____________________________________________________________________Box Brief:CrossFit Open – Week 3 Details!  We’ve made it to Week 3 of the Open, and the energy the last two weeks... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Burgers & Fries”5 Rounds:1 Minute – Bike for Calories1 Minute – Front... Read More

“Power Couple”20 Rounds: teams of 26 Toes to Bar2 Clean & Jerks (moderate)100 Meter Farmers Carry (53/36) _____________________________________________________________________Box Brief:CrossFit Open – Week 3 Details!  We’ve... Read More

A. Bench Press5 x 2 B. “Row Sandwich”3 Minute AMRAP:40/32 Calorie RowMax Strict Press (75/55):30 Second Rests3 Minute AMRAP:40 BurpeesMax Calorie Row __________________________________________________________________________________Box Brief:CrossFit Open... Read More

“Open WOD 26.2”For Time: 15-Minute Time Cap80 Foot Dumbbell Overhead Walking Lunge (50/35)20 Alternating Dumbbell Snatches (50/35)20 Pull-ups80 Foot Dumbbell Overhead Walking Lunge (50/35)20 Alternating... Read More

Open Workout 26.2 _________________________________________________________________________________________Friday Night Lights – Week 2 Kickoff: 4:30 PM at ApolloTheme: Red, White & Blue – USA Night Event Flow: Weekly Schedule Thursday –... Read More

Option A. “Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 Option B. “Lamancha”20 Minute AMRAP:200 Meter Run15 Burpees200 Meter Run20 Hollow... Read More