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

WOD 15-12-9 Thruster (65/45#) Pull-ups Rest 3 minutes, followed by; 3 rounds for time 30 Sit-ups 50 double unders Rest 3 minutes, followed by; 1000m RowRead More

Strength 12 minutes to work to a Heavy Clean & Jerk followed by; 8 min EMOM of 3 Power Cleans WOD Rx 500m Row 30 Clean and Jerk (95/65#) Rest 3 min 800m Run Scaled 300m row 30 Hang Clean and Jerk (65/35#) Rest 3 min 600m Run      Read More

WOD Rx: 5 Rounds, each round must be completed in a different order: 10 Toes-to-bar 10 Kettlebell swings (53/35#) 10 Shoulder to overhead (135/95#) 10 Deadlift (135/95#) 2 min rest between rounds Scaled: 3 Rounds, each round must be completed in a different order: 12 hanging knee raises 12 Kettlebell swings (35/18#) 12 Shoulder to...Read More