Main – CrossFit Warm-up Dynamic Warm-up (No Measure) Down and back a number of times with various stretches and exercises Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch Weightlifting Power Snatch (Work to heavy single) Metcon Metcon...Read More

WOD 1,500m Row 150 double unders 50 box jumps (20/14#) *stack 25# plate on 12″ box* 50 kb swings (35/18#)Read More

Main – CrossFit Warm-up Dynamic Warm-up (No Measure) Down and back a number of times with various stretches and exercises Pressing (No Measure) 3 sets of 5; press, push press and push jerk with bar only Weightlifting Split Jerk (Work to heavy single) Metcon Metcon (Time) 1000m row 150 double unders 50 box jumps (24/20″)...Read More

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