WOD Blog

THURSDAY 211020 Threshold Mashup Training Day! Complete 1:00 of Maximum Effort At The Following Stations: Double Under (As Many Repetitions As...

WEDNESDAY 211020 For Time, Strict Shoulder Press, 10 repetitions (95lb. / 65lb.) 50 Squats Run 400 meters Push Press, 20 repetitions 50 Squats Run...

TUESDAY 211019 “Helen Said What?” On a 3:00 clock (18:00 running clock / 2 rounds each station) Station One: Concept2 Row, 500 meters Station Two:...

MONDAY 211018 Gymnastic Strength (Evolution A) Progress from 1 to 10 on Strict Pull-ups Progress from 10 to 1 on Strict Bar Dips (or ring dips) Rest...

SATURDAY & SUNDAY 211016 We hope you can join us on Saturday at 10:00AM for our FREE community workout! Happy 50th birthday to Shay!...

FRIDAY 211015 "The Bronze Star" Every Minute On The Minute for 10:00 Burpee, 14 repetitions Rest as needed then, Every Minute On The Minute for...

THURSDAY 211014 "Jackie Said What?" On a 3:00 clock (18:00 running clock / 2 rounds each station) Station One: Concept2 Row, 500 meters Station Two:...

WEDNESDAY 211013 "Respiratory Control" On a 30:00 clock, From 0:00 to 10:00, Run 1 Mile at 60 - 70% effort (maximum use of nostril breath // Big...

TUESDAY 211012 Evolution A: As Many Rounds As Possible in 5:00 of, Wallball Shots, 25 repetitions (20lb. / 10lb.) Toes to Bar, 15 repetitions Rest...

MONDAY 211011 "Firefighter Jim" For Time, Run 800 meters, 10 rounds of "Cindy" Run 200 meters with a 53lb. / 35lb. Kettlebell (or dumbbell) Clean...

SATURDAY & SUNDAY 211009 We hope you can join us on Saturday at 10:00AM for our FREE community workout! Fitness Outside the Box with Mette' and...

FRIDAY 211008 Complete Five Rounds Concept2 Row, 300 meters (sprint!) Rest as needed then Shoulder Press, 3 repetitions (from the rack) Note: On...

THURSDAY 211007 For Time, Run 400 meters Thruster, 21 repetitions (95lb. / 65lb.) Chest to Bar Pull-up, 9 repetitions Run 400 meters Thruster, 15...

WEDNESDAY 211005 Warm-up Evolution: Run 400 meters at 60% effort (nostril breath) 1 round of "Cindy" 30 Kettlebell Swings (35lb. / 25lb.) Rest as...

TUESDAY 211005 "Go Time I" On a 9:00 clock (3 rounds each station) Wallball, 21 repetitions (20lb. / 10lb.) Toes to Bar, 15 repetitions Assault...

MONDAY 211004 “Burgner Gone Mad” Preparation Workout (V4) Every Minute On The Minute (EMOM) for 10:00, 13 Burpees Rest as needed then, On a 3:00...

SATURDAY & SUNDAY 211002 We hope that you can join us on Saturday at 10:00AM for our FREE community workout! Coach Kim! _______________

FRIDAY 211001 Shoulder Press 5, 5, 5, 5, 5 repetitions (achieve 5RM load) Push Press 3, 3, 3, 3, 3 repetitions (achieve 3RM load) Split Jerk 1, 1,...

THURSDAY 210930 "Nicole" AMRAP in 20 minutes 400 meter Run Max Pull-Ups Note: It's an old-school original CrossFit session today and it's a good...

WEDNESDAY 210929 "A + Required" Complete Five Rounds, Concept2 Row, 300 meters (sprint!) Rest as needed then, Bench Press, As Many Repetitions As...

SATURDAY & SUNDAY 210925 We hope you can join us on Saturday at 10:00AM for our FREE community workout! ______________

FRIDAY 210924 “Burgner Gone Mad” Preparation Workout (V3) Every Minute On The Minute (EMOM) for 10:00, 12 Burpees Rest as needed then, For Time,...