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    Daily WOD

    CrossFit Kids 5pm (no adult class on at this time)   A) Clean and Jerk   - 30 minutes   B) AMRAP in 8 minutes: 15 Situps 12 Pushups 9 Wall Ball (9/6kg) Photo credit: Michael Coppola Photographics ...

    14 November, 2018 /

    A) Power Snatch   - 10 minutes to build to a heavy double     B) AMRAP in 16 minutes: 30 Double Unders 200m Run 15 Power Snatches (35/25kg) 10 Back Rack Lunges ...

    13 November, 2018 /

    A) Front Squat 4-4-4   B) 10 rft: 10 Kickback Burpees (6") 10 KB Swings (24/16kg)   - 15 minute time cap ...

    12 November, 2018 /

    E90S x 6   A) 3 Bench Presses 6 Pull-Ups   B) 3 Deadlifts 6 Dips   C) 10 Toes-to-Bar 10/8 Cals ...

    11 November, 2018 /

    A) Hang Clean 10 mins to work up to a heavy triple   B) Alt EMOM for 12 mins: 5 Hang Cleans @60% of heavy triple   10 KB Swings or 5 Muscle-Ups or 15/12 Cals or 12 Burpees ...

    08 November, 2018 /

    Last day to register for the in-house comp.   A) OHS 10 RM   B) AMRAP in 12 minutes: 15 Box Jumpovers (24/20") 12 OHS (@ 50% of 10RM) 9 Floor Presses (barbell or dumbbells) />...

    07 November, 2018 /

    The registration sheets and workout details for the in-house championships are on the desk at the gym. Registration closes Thursday.   For time: 1000m Row 30 HSPU 30 Power Snatches (50/35kg) 1000m Run 30 DB Lunges (2 x 20/15kg) 15 Renegade Rows (2 x 20/15kg) 100 Situps ...

    06 November, 2018 /

    A) Deadlift 15-12-9-6-3-3-1-1-1   B) FTD 13.1 For Time: 100 Double Unders 50 Wall Ball (9/6kg) 30 C2B Pull-Ups 100 Double Unders   - 10 minute cap ...

    05 November, 2018 /

    A) Barbell complex for max load:   Power Clean Push Jerk Hang Power Clean Split Jerk   B) AMRAP in 4 minutes: 4 Power Cleans (UB. 50/35kg) 4 Toes-to-Bar   C) AMRAP in 4 minutes: 4 Burpees 4 Weighted Situps (15/10kg) ...

    04 November, 2018 /

    Partner WOD "Scooter" AMRAP in 30 minutes: 30 Double Unders 15 Pull-Ups 15 Pushups 100m Sprint - switch after each full round is completed ...

    02 November, 2018 /
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