WOD “Cindy” 20 min AMRAP 5 pull-up 10 push-up 15 squatRead More

WOD “Cindy” (benchmark workout) 20 min AMRAP 5 pull-ups 10 push-ups 15 squatsRead More

Main – CrossFit Warm-up Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead More

See what CrossFit has to say about nutrition. If you aren’t eating right, you aren’t going to reach your potential, or see the full results you otherwise could. Nutrition is key!! See Coach Dabney Poorter and/or Coach Makenzie Fitzgerald for help building a healthy foundation.Read More

WOD 20 minute AMRAP 2 hang cleans (95/55#) 4 box jumps (24/20″) 6 kettlebell swings (53/35#) 20 double undersRead More

Main – CrossFit Warm-up 1: Mobility (No Measure) Pick 3 mobility exercises and spend 8-10 minutes on them 2: Dynamic Warm-up (No Measure) Down and back a number of times with various stretches and exercises Weightlifting CrossFit only Sumo Deadlift High Pull (Work to heavy single) Metcon CrossFit WOD Metcon (AMRAP – Rounds and Reps)...Read More

WOD 2 rounds of: 20 thrusters (65/45#) 400m run 20 pull-ups 400m runRead More

Strength 1) 10 min EMOM- 2 (full) Cleans 2) 3×2 Clean Pulls, rest :90 between sets WOD Rx 10 min EMOM, ascending/descending ladders Thruster (95/65#)/ Burpee ex.- min 1 perform 1 Thruster, 10 Burpees, min 2 perform 2 Thrusters, 9 Burpees, min 3 perform 3 Thrusters, 8 Burpees etc… Scaled 10 min EMOM ascending/descending ladders...Read More

WOD 20 min EMOM: 5 Burpees 4 Box jumps 3 Toes-to-barRead More

Strength 15 min to find a 10 rep max Overhead Squat WOD Rx 3 Rounds (Unbroken): 50 Double unders 20 Chin-ups 20 Wall balls Rest 2 min after each round  Scaled 3 Rounds (Unbroken) 50 Jump ropes 12 Chin-ups 12 Wall balls Rest 90 seconds after each roundRead More