WOD

Monday, April 8, 2019

Workout: Five Rounds For Time of: 30 Walking Lunge Steps 15 Pull-Ups 30 Push-Ups Accessory: 100 Banded Pull-Aparts

Saturday, April 6, 2019

Workout: For Time: 20 Pull-ups (kipping) 40 Box Jump Overs (20,24) 60 Burpees 80 Walking Lunge Steps 100 Double Unders

Thursday, April 4, 2019

Workout: For Time Row 1,000 Meters Rest 2 Minutes Row 1,000 Meters Rest 2 Minutes Row 1,000 Meters Accessory: 2 Minutes Saddle Pose

Wednesday, April 3, 2019

Workout: Test a Benchmark Day: Test a Benchmark or make up a missed workout CF Options: Annie Amanda Barbara Cindy Diane Elizabeth Filthy Fifty Fran Grace Helen Isabel Jackie Karen Kelly Linda Mary Nancy Nasty Girls 1 Rep Max...

Monday, April 1, 2019

Workout: Grace Meets Karen For Time: 10 Clean And Jerks (135, 95) 50 Wall Balls (20, 14) 10 Clean And Jerks 50 Wall Balls 10 Clean And Jerks 50 Wall Balls Accessory: Bike, jog or row for 5 min at easy pace

Saturday, March 30, 2019

Workout: Lumberjack 20 20 Deadlifts (275/ 185) Run 400 Meters 20 Kettle Bell Swings (75,55) Run 400 Meters 20 Overhead Squats (115, 75) Run 400 Meters 20 Burpees Run 400 Meters 20 Pull-Ups (Chest to Bar) Run 400 Meters 20 Box Jumps (24, 20) Run 400 Meters 20 Dumbbell...

Friday, March 29, 2019

Workout: For Time: Row 500 Meters 21 Thrusters (135, 95) Row 1,000 Meters 15 Thrusters (135, 95) Row 500 Meters 21 Thrusters (135, 95) Accessory: 3x15 GHD Sit-Ups To Parallel or 3x15 Abmat Sit-Ups

CROSSFIT BASICS

Whether you are attending one of our group workouts or working one-on-one with one of our coaches, you can be sure that you are receiving programming that is carefully constructed and coaching that is safe, effective, and individualized.

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