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W.O.D. (Workout of the Day)

  • W.O.D. for Thursday 19 January

    EMOTM for 8 Minutes of
    Deadlift 3 (60-80% deadstop)

    HS Skill Work"

    ""Diane ladder""
    10/10, 9/9, 8/8, 7/7...1/1

    Deadlift 225/155
    Strict HSPU"
    View All WODs

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Wods 1/16/17-1/20/17

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Monday, January 16th Strength/Skill: Complete 6 Sets of: 2 Power Cleans + 2 Front Squats + 2 Push Jerks Metcon: 8 Rounds for time of: 3 Power Clean + 3 Front Squats + 3 Jerks (155/105) 6 Burpee Pull ups Tuesday, January 17th Strength/Skill: 10 Left/10 Right Turkish Get Ups + Windmill x 1 round… Read more »


What’s Next?

Posted by & filed under crossfit, fitness.

Whats Next…  There were some serious PR’s in 2016.  Our previous training cycle began at the end of the summer and ended early December with the CrossFit Total.  Over 80% of the members at both gyms PR’d at least one lift.  Most at least 2.  When someone first starts CrossFit, they see gains really fast… Read more »


The Why Behind Our Warm Ups

Posted by & filed under crossfit, fitness, mobility.

By: Clint Russell A lot of people ask about warm ups and why we do things the way we do.  I thought I’d take the time to explain the purpose behind our warmups. Mobility is used as a catch all term, but there is much more than that that needs to be addressed during the… Read more »


Wods 12/27-12/31/16

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Tuesday Strength/Skill: Front squat 3×10 70% Metcon: 4 Rounds for time of: Teams of 3 Complete: 20 Wall Balls (20/14) 12 Toes to Bar 20/15 Calories Row/Bike One person at each station rotate when station ahead clears Wednesday, December 28th Strength/Skill: EMOTM for 10 Minutes of: 2 Snatches Metcon: AMRAP in 17 minutes of: 40… Read more »