WOD 210105

5rds – 30s ON/10s OFF – Plank Holds Every 30sec for 10rds – 1 Wall Walk 5-7min of Handstand Hold/Walk Practice Then, AMRAP 12 1 Rope Climb 3 HSPU 5 HPSN (95/65) *Add 1 Rope Climb each round “The man who removes a mountain begins by carrying away small stones.” – Chinese Proverb

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Member Spotlight

BIG shoutout to Katrin (pictured above) & Kirk (in the WOD post) for the tremendous improvements they have been making in and out of the gym – the biggest being they have changed their eating habits, and it shows! Most people assume many days in the gym, going hard every day and adding in extra

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WOD 210104

Happy New Year 2021! We are ready to tackle January – finishing our BSQ cycle (testing that 3RM soon) and getting after those Presses! We’re also going to add in Muscle-up work 2x/week & a January Core Challenge – all posted in the SugarWOD app, so you’ll have to check there for information & details.

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WOD 201230

Don’t forget about the Holiday Hours: Wednesday regular schedule Thursday 1/2 day (5am – 1pm) Friday 8am Rev & 9am CrossFit Saturday regular schedule Every 90sec – 5rds 5 BSQ @65-70% of 3R *For the last rep of each set, 5sec lower/5sec pause in the bottom/5sec raise Then, AMRAP 7 5 HPCL (155/105) Sprint 100m

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WOD 201229

Only a few days left of our December Challenge! How are those Strict Pull-ups & Hollow Rocks going?! Strict Press – 4@75%, 4@80%, 3@85%, 2@85%+ Then 2×12@50% *Alternate all Strict Press sets with 12 Banded Face Pulls Then, For time: 21, 15, 9 Ring Row Ring Dip *50 Double Unders after each set “The person

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WOD 201228

Holiday Hours – Monday – Wednesday: regular schedule Thursday: all am/morning classes (5am, 6am, 7am, 8am, 9am, 12pm) Friday: 8am Rev & 9am CrossFit Saturday: regular schedule Happy New Year! For time: 60 Calorie Row 50 DL (185/135) 40 Wall Ball (20/16) 30 T2B 20 PSN (115/85) 1,000m Run “Do the hard jobs first. The

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