Workout of the Day

This Week’s Specialty WODs

CFE 35 minute alternating EMOM: Minute 1: Row for Calories Minute 2: 2 Wall Walks Minute 3: 6/Leg Med Ball Box Step Ups (Med Ball: 20/14 and Box: 24/20) Minute 4: 6-10 Toes To Bar (Scaled: Hanging Knee Raises) Minute… Read more »

Monday 170220 – Competition

Warm up 120/90 Calories on Assault Bike Strength Every 2 minutes, for 20 minutes Power Clean + Hang Power Clean, from above the Knee (1+1), building from 65% 1 RM up to 80% max Push Press 3×3-5, across (65-70% max)… Read more »

Sunday-Tuesday 170219-21 – Beginner

Sunday 2/19 and Monday 2/20 Strength Back Squat 3×5, increasing then…. Overhead Squats 3×5, increasing Note: For Sunday and Monday workouts we will be working on Back Squats and Overhead Squats leading up to the CrossFit Open (last week.) Focus… Read more »

Saturday 170218 – Competition

Warm up Assault Bike with a Partner, partition cals as desired: 400 cals for Men/300 cals for Women Strength Overhead Walking Lunges 4×8 steps, increasing Perform a max set of Strict HSPU, after each set of lunges. Compare to 1/28/17…. Read more »