WORKOUT OF THE DAY

Lace Up those Shoes! Warm Up:Row 800m2 Rounds 15 Air Squats 20 Sit Ups 10 Push Ups Skill:Timed Runs! 2 400m Timed Runs **Rest 2 Min in between 2 200m Timed Runs **Rest 2 Min in between WOD:3 Rounds for…

Strength Day! Warm Up:Run/Row/Ski 1 Mile (1609m)2 Rounds 5 Jumping pull Ups 10 Inch worm with push up20 Double Unders Mobility:90 and 90 Rainbow Stretch Seated Wall Slides Strength:OH Squats8-8-8-8-8Option A:Squat Cleans 5-5-3-3-2-2-SS: 5 Strict Pull Ups Option B:10-9-8-7-6-5-4-3-2-1…

Sweatshirts have been ordered!!! Woo! Warm Up:2 Rounds 12 Cal Cardio 12 KB Swings 12 Slam Balls Skill:Cardio: 1 Min on1 Min off 2 Rounds (together to warm up 🙂Then… 2 Rounds 2 Wall Walks 2 Bar Muscle…

Upcoming Events: CrossFit  Open (Feb) and Festivus Competition (April)Warm Up:Run 800m15 OH Squats 15 Sit Ups 10 Burpees Mobility Shoulder Distraction Prayer On Roller 10 PVC Pass Thru10 PVC Hang Power Snatch Strength:Hang Power Snatch 3-3-3-3-3WOD:5 Rounds for…

Finally Friday! Warm Up:Run 800m2 Rounds 12 Slam Balls 10 Burpees WOD:Open Gym… do whatever you like, make up your own workout or practice a lift or skill! Or Try this one:Michael 3 Rounds Run 800m50 Back EXT 50…

Get your Sweatshirt and Thermal Order in! Warm Up:Run 400mEMOM for 5 Min 5 Push Ups 12 Sit Ups Skill:2 Rounds Bear Crawl to End of building and back… it’s not that bad 😉12 Jefferson…

Strength Day! Samples are in for crewnecks and thermals… get your orders in! Warm Up:Run or Row 800m2 Rounds 5 Pull Ups 10 Push Ups 15 Walking Lunges Mobility:Cossack Squat Cuff Stretch Global Lower Back RollStrength:OH Squat 8-8-8-8-8Then… Option…

Loving This Rain! Warm Up:2 Rounds 12 Cal Cardio 10 Wall Balls 12 KB Swings 10 PVC Pass Thrus Skill:2 Rounds 12 Hip Thrusts off Bench 10 Negative Push Ups 10 Upright row with DB10 Arnold Press WOD:AMRAP in 4…

Sweatshirt and Thermal Orders need to be in this week please! Warm Up:Run or Row 800m15 Air Squats 15 Sit Ups 10 Burpees Mobility:15 Good MorningsHamstring Smash On Box (with lacrosse ball)Cross Side To…

Join us Sunday for a free power lifting clinic!  We are covering deadlifts! 12-2pm Warm Up:Run 800mRow 800m30 Sit Ups WOD:OPEN GYM or you can try the workout below! For time:100 Double Unders 80…

CrossFit  Open is coming… better start showing up to class 🙂 Warm Up:Run 400mEMOM for 5 min 5 Burpees 10 DB Snatch Skill:2 Rounds Push Sled to EOB and back 3 Bar Muscle Ups or Chest…

Strength Day! Warm Up:Pick 2: 400m Row/Bike/Ski/Run 10 Squat Snatch with PVC 10 Push Ups 10 Burpees Mobility:Banded OH FixerBar Passes Bottom Squat Transfer Strength:OH Squats 8-8-8-8Then… Strength option or Metcon Option A. Snatch Balance 5-5-3-3-2-2ORB.4 Rounds, 60 seconds each DB Alt…

Sign up for Festivus yet?? Also get your sweatshirt and thermal orders in to Nikki! Warm Up:2 Rounds Run or Row 200m6 Inch Worm with push up12 KB Swings (light)12 Slam Balls Skill:2…

Yesterdays Power Lifting Clinic was awesome! We covered bench press! Join us next Sunday 12-2pmWarm Up:Run 800m15 OH Squats 15 Sit Ups 10 Burpees Mobility:Pipe Squat RotationPrayer Lat StretchPrayer on roller  5 Squat to…

Have you registered for Festivus Yet? April 22, 3 person same sex teams or individuals! Warm Up:Run 800m12 Slam Balls 10 Light Thrusters WOD:Open gym or you can try the workout below! 21-18-15-12 reps…

How did the Overhead Squats go yesterday… you’ve got 3 months to make them better 🙂Warm Up:Row 800m20 Walking lunges 10 Push Ups 10 Burpees Skill:2 Rounds 30 Single Arm OH reverse Lunges (in…

Strength Day! Overhead squat time! Warm Up:1600m Row/Run/Ski2o Push Ups 15 Walking Lunges with twist Mobility:Kneeling Banded PVC Lat Pull Down KB Banded Lat Raise Wall Facing PVC RaisePigeonStrength: OH Squat 8-8-8-8-8-8**All time can be used…

Points to all of you that got back in the gym yesterday! If you didn’t … get up and get moving! Warm Up:2 Rounds Row/Bike/Ski 12 Calories 10 PVC Pass Thrus6 Inch worms 12…

Happy 2023! Back to normal schedule this week! No excuses! Discounts for new (and returning) members.. as well as referral bonuses! Warm Up:Run 800m15 OH Squats (light)15 Sit Ups 10 Burpees Mobility:Because you…

8am workout! End your year right! 🙂 

Join us tomorrow 8am for a fun New Year’s Eve WORKOUT! Warm Up:Run or Row 1 mile 20 Leg Swings 10 PVC Pass Thrus30 Sit Ups WOD:Open gym! You can create your own workout…

Happy Birthday Richie!! Warm Up:Run 400mRow 400m12 Thrusters (light db or bb)10 Burpees Skill: 20 OH Barbell Walking Lunges 6 Knee to elbow- toe to bar- Pull up 12 Seated DB Strict Press WOD:3 Rounds for…

Strength Day Last Day of Front Squats! Any suggestions for our next strength challenge??Warm Up:Row 500mSki 500mBike 12 Cal (Yes all 3) 10 Squat Jumps 10 Push Ups Strength:13 Unbroken front squats (it’s your last…

 Warm Up:Row 800m2 Rounds 15 KB Swings 10 Push Ups Skill:2 Rounds 20 Cal Bike 30 GHD Sit Ups 3 Wall Walks WOD:As many reps in 20 min of:Run 200m2 Font Rack Lunges (135/95#)2 Shoulder To…

Relax week… the gym will be open.. you can do open gym or the workout written.. but you are encouraged to make it a light easy week! Warm Up:Run 800m15 Air…

Merry Christmas EVE! Join us 7;45am for our annual Sock exchange and 12 Days of Xmas WOD! For Time, completed to the tune of “The 12 Days of Xmas”Day 1 Wall…

Merry Christmas Eve EVE! 🙂Warm Up:Run or row 1 Mile stretch and roll out!Take today easy.. you have a big workout tomorrow WOD:Create your own workout or make up one you missed! Try…

7:45am This Saturday for our sock exchange and 12 Days Of Xmas WOD! Warm Up:Run 400mEMOM for 5 Min 4 Burpees 10 DB Snatch Skill:Cardio Time! 6 Rounds (count total calories)1 Min on 1 Min…

Strength Day! Warm Up:800m Run/Row/Ski2 Rounds 20 Push Ups 10 Air Squats 5 Pull Ups Mobility:90 & 90 Hip Opener OH Activation Strength:12 Front Squats 2-3 sets of 6 for warm up! Option A:Power Snatch 8-8-5-5-3-3-3Superset with:50m sled push (HEAVY!)Option B:3-4…

7:45 this Saturday for the Xmas Eve WOD! Warm Up:Row/Bike/Ski 500m2 Rounds 15 KB Swings 6 inch worm with push up Skill:2 Rounds Sled Push to EOB and Back 6 Handstand Push Ups 30 OH Single Arm…