Daily WOD

A) “Diane” For time: 21-15-9 Deadlifts (102.5/70kg) HSPU   B) Bent Over Rows 12-10-8-6-4-4-4 ...

It's time to set some home gym records. This week will feature metcons of the shorter variety followed by some strength work. There will also be the bodyweight workouts and weightlifting program on the members page if you're...

A) Power Snatch 7-6-5-4-3-2-1   B)
 AGOQ 20.2 For time: 15 Chest-to-Bar Pull-Ups 10 OHS (43/30kg) 15 C2B Pull-Ups 10 OHS (61/38kg) 15 C2B Pull-Ups 10 OHS (83/52kg) 15 C2B Pull-Ups 10 OHS (102/65kg) - 15 minute time cap ...

Members - for a bodyweight alternative or some heavy lifting options head to the Members Facebook page.   A) AGOQ 20.4   3rft: 9 Bar Muscle-Ups 18 Toes-to-Bar - 12 minute time cap   B) 3 rft: 9 Devils Presses 18 Calories - 12 minute time cap - a rough alternative for Calories...

0 – 8:00 AMRAP 32 Double Unders 16 Plank Stepups 8 Pull-Ups   8:00 – 15:00 EMOM 5 Hang Power Cleans   16:00 – 24:00 AMRAP 32 Flutter Kicks 16 Alt DB Snatches (20/15kg) 8 Box Stepups (20/15kg. 24/20”) [vc_gallery type="image_grid" images="22534" img_size="full" column_number="2"...

We'll be starting a private Facebook group so we don't have to keep bombarding the public page with regular updates. We will also be sending out an email to all current members that will hopefully address the many...

Reminder - classes that follow another class will begin at 5 minutes past the hour. Please wait outside until the start of the hour or until coaches call you in.   With a 5 minute time cap for each:   A) For...

“Tommy Mac”   2 rft:   12 Burpees (6”) 12 Thrusters (52.5/35kg) 12 Burpees 12 Power Snatches 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Cleans 12 Burpees 12 OHS   - scaled: partner wod ...

Superset (not for time)   10,20 / 9,18 / 8,16 / 7,14 / 6,12 / 5,10 / 4,8 / 3,6 / 2,4 / 1,2   Bench Presses, Box Jumps ...

5pm - CrossFit Kids only A) 0:00 - 4:00 AMRAP 5 Cleans (45/30kg) (^62.5/45kg) 10 HSPU   B) 8:00 - 12:00 AMRAP 5 Power Cleans (62.5/45) (^80/55kg) 10 Toes-to-Bar   C) 16:00 - 20:00 AMRAP 5 Deadlifts (80/65kg) (^110/80kg) 10 Pull-Ups   or   D) AGOQ 20.3 - if you didn’t do it on Wednesday [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

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