WOD Blog

11 AUGUST 2022

11 AUGUST 2022

THURSDAY 220811 Sprint Rows for time During today's effort athletes will sprint the different distances of rows.  The rest between sets is up to the...

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10 AUGUST 2022

10 AUGUST 2022

WEDNESDAY 220810 Wednesday reminder we have striking class at 515PM and 615PM WOD class.  They make for a great session if you can make it to both....

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09 AUGUST 2022

09 AUGUST 2022

TUESDAY 220809 Teen Class Cancelled Tonight - See you on Thursday Week 4 – Fight Gone Bad 3 Rounds 5 Minutes On / 1 Minute Rest 10/8 Calories –...

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08 AUGUST 2022

08 AUGUST 2022

MONDAY 220808 6AM's are back Monday - Tuesday - Wednesday - Thursday!!!  Get your workout done first thing with our 6AM crew.   3 Evolutions - each...

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06 AUGUST 2022

06 AUGUST 2022

SATURDAY & SUNDAY 220806 Please join us from 10:00AM to 11:00AM this Saturday for our FREE COMMUNITY WORKOUT! This is open to all fitness levels...

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05 AUGUST 2022

05 AUGUST 2022

FRIDAY 220805 2K Row for Time Compare to previous efforts on May 27th, 2022, April 5th, 2022, and March 18th, 2022. This is a challenging distance...

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04 AUGUST 2022

04 AUGUST 2022

THURSDAY 220804 Strength session: 5X5 – Back Squat from the Rack Athletes will find a challenging 5 rep weight and complete 5 sets at that weight....

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03 AUGUST 2022

03 AUGUST 2022

WEDNESDAY 220803 Wednesday reminder we have striking class at 515PM and our new 615PM WOD class.  They make for a great session if you can make it...

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02 AUGUST 2022

02 AUGUST 2022

TUESDAY 220802 Week 3 – Fight Gone Bad 3 Rounds 5 Minutes On / 1 Minute Rest 8/6 Calories – Assault Bike Calories 14 Wallballs (#20/16) 14 Toes to...

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01 AUGUST 2022

01 AUGUST 2022

MONDAY 220801 Today we are reinstating the 6AM classes that will run Monday to Thursday. But if you are not a morning person, we also have our 8AM,...

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30 JULY 2022

30 JULY 2022

SATURDAY & SUNDAY 220730 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to...

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29 JULY 2022

29 JULY 2022

FRIDAY 220729 12 Minute Every Other Minute on the Minute (EOMOM) Odd Minutes - 15 DB Front Squats (#35/25) Even Minutes - 8 DB Renegade Rows...

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28 JULY 2022

28 JULY 2022

THURSDAY 220728 Today we have a great workout that is simple but effective. For time: Complete 150 Kettle Bell Swings (#53/35) But...... The athlete...

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27 JULY 2022

27 JULY 2022

WEDNESDAY 220727 Wednesday reminder we have striking class at 515PM and our new 615PM WOD class.  They make for a great session if you can make it...

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26 JULY 2022

26 JULY 2022

TUESDAY 220726 Week 2 - Fight Gone Bad 3 Rounds 5 Minutes On / 1 Minute Rest 8/6 Calories – Assault Bike Calories 12 Wallballs (#20/16) 12 Toes to...

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25 JULY 2022

25 JULY 2022

MONDAY 220725 Athletes, remember we are now offering a 615PM class on Monday and Wednesday.  This is a great way to end your day and we hope to see...

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23 JULY 2022

23 JULY 2022

SATURDAY & SUNDAY 220723 Please join us from 10:00AM to 11:00AM this Saturday for our FREE COMMUNITY WORKOUT! This is open to all fitness levels...

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22 JULY 2022

22 JULY 2022

FRIDAY 220722 Today we will be completing a Power Clean / Deadlift ladder.  The Power Cleans will work from 10 down to 1 while the Deadlifts work up...

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21 JULY 2022

21 JULY 2022

THURSDAY 220721 Today we have a great test of increase workload through the workout. 14 Every Minute on the Minute (EMOM) 5 Jump Squats - 5 Pushups...

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20 JULY 2022

20 JULY 2022

WEDNESDAY 220720 Join us today at 6:15 PM for a new class time.  This is a great way to finish your day and a great follow-up to the 5:15PM Strikes...

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19 JULY 2022

19 JULY 2022

TUESDAY 220719 We are starting a new CrossFit Amundson Maximum Performance (CAMP) progression today. Fight Gone Bad - was a workout named by BJ...

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18 JULY 2022

18 JULY 2022

MONDAY 220718 Today we have implemented our new class time at 615PM.  This is a great time to come to the gym and get in your workout for the day. ...

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16 JULY 2022

16 JULY 2022

SATURDAY & SUNDAY 220716 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to...

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15 JULY 2022

15 JULY 2022

FRIDAY 220715 Each of today's Evolutions will be a 3 minute round of work followed by a 3 minute rest period. Evolution A - 400m Run - AMRAP...

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