WOD

Front Squats5 x 5 1 Pause Squat + 4 Front Squats 10 Minute EMOM: 40 seconds work, 20 seconds restOdd Minutes – Banded Bicep CurlsEven... Read More

“Run Forrest Run”20 Minute AMRAP:200 Meter Run10 Push Press (135/95)200 Meter Run20 Pull-ups200 Meter Run30 Sit-ups Question of the Week:What was your favorite part of... Read More

“Fun”10 Minute AMRAP:20/16 Calorie Row10 Burpees Over the Bar5 Power Snatch (115/85)-then- 15 Minute Clock: Build to a heavy complex1 Squat Snatch 1 Hang Squat... Read More

“Green Light”10 Rounds:5 Toes to Bar5 Push Jerks (115/95)-then-50 Box Jumps (24/20) Box Brief:Congrats to Dustin for being the March Member of the Month at... Read More

“Leather”20 Minute AMRAP:400 Meter Run100 Meter Farmer’s Carry (72s/53s)60 Meter Lunge Meme of the Week:

“Team America”3 Rounds: team of 3100/80 Calorie Row50 Bench Press (155/105) Box Brief:The CrossFit Open may be over but we are not finished with our... Read More

Deadlift5 – 4 – 3 – 2 – 1 4 Minute Clock::20 Hollow Rock:10 Sit-ups

“Open WOD 24.3”For Time:5 Rounds:10 Thrusters (95/65)10 Chest to Bar Pull-ups Rest 1-Minute 5 Rounds:7 Thrusters (135/95)7 Bar Muscles-upsTime Cap: 15 Minutes OR “Spring Training”12... Read More

“Open WOD 24.3”For Time: 5 Rounds:10 Thrusters (95/65)10 Chest to Bar Pull-ups Rest 1-Minute 5 Rounds:7 Thrusters (135/95)7 Bar Muscles-ups Time Cap: 15 Minutes

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR-“Final Countdown”20 Minute AMRAP:20 Sit-ups15/12 Calorie Row15 Kettlebell Swings (53/36)200 Meter Run Meme... Read More