WOD

“Versatile”For Time: teams of 26000/5000 MetersMeme of the Week:

5 Rounds Not for Time:5 Bar Muscle-ups/10 Pull-ups1 Bear ComplexThe Importance of Rest Days: CrossFit has always had a lot to say about rest days.... Read More

“Broccoli”4 Rounds:30 Wall Balls (20/14)20 Burpees Question of the Week:What’s your favorite vegetable?

“Buffer”18 Minute AMRAP:500 Meter Row50 Meter Shuttle Run100 Meter Shuttle Run30 Alternating Dumbbell Snatches (50/35) Quote of the Week:“Some people want it to happen, some... Read More

“Marrow”20 Minute AMRAP:5 Handstand Push-ups10 Pistols15 Calorie Row Recipe of the Week:Keep it simple! Here is a recipe that brings it back to the basics.... Read More

“Ted”5 Rounds:1 Minute – Shuttle Runs1 Minute – Alternating Dumbbell Snatches (50/35)1 Minute – Double Unders Meme of the Week:

1 ¼ Front Squat + Front SquatBuild to a heavy 3 Rounds:20 Meter Banded Suitcase Carry (each side) Nutrition Spotlight:

“Runway”10 Rounds:200 Meter Run3 Bar Muscle-ups Question of the Week:What’s your favorite lift with a barbell? Box Brief:This Thursday is Bring a Friend Day!

Strict Press5 x 5 “Walk the Line”21 – 15 – 5 – Deadlift (225/155)9 – 7 – 5 – Wall WalksQuote of the Week:“Do something... Read More

“Leap”10 Rounds:12 Box Jumps (24/20)12 Wall Balls (20/14) Recipe of the Week:Need something quick and easy in the morning? Try out this Banana Pudding Overnight... Read More