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2 Team WOD for time,  go through entire deck of cards by performing the following: H= Burpees S= 10m shuttle runs C= Games push-ups D= Squats jumps Face cards are 10 reps and Aces are 11 Example: [...]

Five rounds for time of “BAD:” 10 Burpees 20 Alternating renegade rows with push-up (for Rx: Men 50lb DB or 24k KB/Women: 35 lb DB or 16k KB) 30 Double-unders       [...]

“Happy Birthday Dan!” – (The rep scheme represents the fact that on 8/18 Dan turns 41.) Group Warm-up/Skill Review – KB swing, one-armed KB swing, KB clean, KB jerk Then, [...]

Todays’ WOD is brought to you by the CrossFit Games Open… As many rounds and reps as possible in 20 minutes of: 5 Power cleans (145/100 lb) 10 Toes to Bar 15 Wall balls (20/14 lb) [...]

We have had several requests to form a “Back to School” 8:30am class, so starting tomorrow put the kidz on the bus and come in and train!

Back by popular demand!!! Complete as FEW rounds as possible in 20 minutes of: Bar Hang – any grip, can change grips during the hang, but must only contact bar with hands. Wall Sit: Quads [...]

Strength: Deadlift   Work up to heavy single, use 80% for WOD. AMRAP 20min 5 Deadlifts at 80% of heavy single 400 Meter Run                 Real strength [...]

“Fight Gone Bad” Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before the [...]

Skill: GHD Sit Up “Hammer Don’t Hurt ‘Em” For time: 10/10 Sledgehammer swings (16lb) 200m Run with sledgehammer 40m Lunges with sledgehammer overhead 15/15 Sledgehammer [...]

Skill Review: Overhead Squat 5rds for time “Betty” 12 Push Press (135-85#) 20 Box Jumps                       “Can I [...]