October 16, 2018 Metcon: 20 minute AMRAP 200m Run 100ft Prowler Push (235/190) 3 Rope Climbs (15′) 15 GHD Sit ups* *Weighted Sit ups – 20lb Med Ball  Accessory: 3 Rounds (Quality, Not time) 1:00 Ski Erg Rest :30 then: Max Distance Handstand Walk or Handstand Hold Rest 2:00 between roundsRead More

October 15, 2018 Strength: Strict Press 6 minute EMOM (every minute on the minute) 2 Strict Press @ 75-80% Row Conditioning: 1000m Time Trial Metcon: (For time) 21-15-9 reps of: Push ups Pull ups Rest 1:00 9-15-21 reps of: Push ups Pull upsRead More

October 14, 2018 Rest Day. Get out and enjoy your day.Read More

October 13, 2018 Partner WOD Teams of 2, complete the following for time: “Bunk Beds” 50-40-30-20-10 reps of: Wall Balls (20/14) Bench Press (135/95) (Rx+ 155/115) Calorie Row *Partition reps as needed between partners.  Must complete all the 50’s before moving onto the round of 40’s. Happy Birthday to CrossFit member, Cameron Brown.  Enjoy your...Read More

October 12, 2018 Strength: Deadlifts (Banded) 5 x 5 Banded Deadlifts *This is a New Exercise for most of you, so take your time, learn the movement with the bands – This means DO NOT GO CRAZY WITH YOUR WEIGHT CHOICES! Metcon: 12 minute AMRAP 12 Bar Facing Burpees 8 Power Snatches (115/80) 4 Bar...Read More

October 11, 2018 Conditioning: Every 2:00 x 4 Rounds: 25-50-100ft Shuttle Sprints Metcon: 3 Rounds for time: 25 Dumbbell Push Jerks (50/35 x 2) 50 Double Unders 25 Dumbbell Step ups (50/35 x 2 to 20″) 50 Double UndersRead More

October 10, 2018 Strength: Back Squats & Muscle ups 5 Rounds of: (Not for time) 5 Back Squats @ 75-80% 5 Ring Muscle ups* *Scale = 10 Ring Dips *After you complete your set of Back Squats, complete a set of 5 Muscle ups or 10 Ring Dips. This is more of a Strength WOD,...Read More