WOD 210113

Every 2m for 6rds 3 BSQ (work up to heavy set – compare to 11/4/20) Then, EMOTM 7 7 Thrusters (95/65) 7 B.O.B. *Compare to 3/30/20 – Quarantine at home WOD “Drive your business. Let not your business drive you.” – Benjamin Franklin

Read More

WOD 210112

How are your January goals coming along? Are you taking advantage of writing them down on the board and telling a coach so we can keep you accountable? You should! We are here for you, so let us know what you’re working on! 3rds for total time: 40 Calorie Bike 30 BJ (24/20) 20 T2B

Read More

WOD 210111

*Don’t forget to check SugarWOD for Week 2/Day 1 Muscle-up work and the new reps for the Core Challenge! For time: 21, 15, 9, 6, 3 SN (115/75) Ring Dip 400m Run after each set “Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing

Read More

WOD 210108

Did you get your Muscle-up practice in yesterday? No worries if not, you still have the rest of the week – stay on it! Keep these weekly goals, you’ll set yourself up for success by tackling each week…one day at a time! And don’t forget those 50reps of a core movement! Press – 10@70%, 7@75%,

Read More

WOD 210107

Do Don’t forget to check your SugarWOD app for Day 2 of the Muscle-up work – remember, all details posted there in Announcements, along with the Core Challenge for January. For time: Row 2k 3rds: 25 Burpee Box Jump Over (24/20) 30 Abmat Sit-ups “No general can fight his battles alone. He must depend upon

Read More

WOD 210106

10rds – 10sec ON/10sec OFF – Ring Support Hold (top) 15rds – 5sec ON/5sec OFF – Push-up Hold (1″ off floor) 6rds – 20sec ON/10sec OFF – Candlesticks 4rds – 10sec ON/10sec OFF – Kipping (rings or bar) Then, CrossFit Open 15.3 AMRAP 14 7 Ring Muscle-ups 50 Wall Ball (20/14) 100 Double Unders “Never

Read More
Scroll to Top