Daily WOD – Dec 9, 2019
Bench Press 10-8-6-4-2 Then 10 minutes of handstand practice WOD Notes: Compare to 180921. Community Notes: Happy Birthday Jason V!
Daily WOD – Dec 8, 2019
For time, complete 21-15-9 reps of: bar facing burpees hang power cleans (135/85#) Run 400m Then 21-15-9 reps of: wallballs (20/14# to 10/9') deadlifts (185/125#) Community Notes: Happy Birthday Tim S!
Daily WOD – Dec 7, 2019
Complete 3 rounds of: 10 back squats (60% 1RM) 500m row Rest 3 to 5 minutes between rounds. WOD Notes: Pick a weight for the back squats that will allow you to go unbroken for…
Daily WOD – Dec 6, 2019
“The Bear” Bear Complex 7-7-7-7-7 WOD Notes: A bear complex is a barbell progression consisting of power clean + front squat + push press + back squat + push press (from behind the head). For…
Daily WOD – Dec 5, 2019
"Cindy" AMRAP in 20 minutes of: 5 pull ups 10 push ups 15 squats WOD Notes: This is a CrossFit benchmark that comes around once a year. It was first programmed by Glassman in 2005…
Daily WOD – Dec 4, 2019
Complete for time: 50/40 cal row 50 double unders 50 deadlifts (135/95#) 50 double unders 50R 1-arm Russian KBS (53/35#) 50 double unders 50L 1-arm Russian KBS (53/35#) 50 double unders Row Challenge Notes: We…
Rate Change Announcement
Membership Rates As many of you know, we've made a lot of upgrades to the gym over the last 3 years, but our membership rates haven’t increased since February 1, 2017. Some of the biggest…
Daily WOD – Dec 3, 2019
Overhead Squat 5-5-5-5-5 Then 3x5R/5L KB windmills
Daily WOD – Dec 2, 2019
AMRAP in 15 minutes of: 5 push jerks (155/105#) 7 box jumps (30/24") WOD Notes: Choose a weight for push jerks that will allow you to go unbroken for 3 to 5 rounds. If you…
Daily WOD – Dec 1, 2019
Complete 3-6-9-12-15-12-9-6-3 reps for time of: Front squats (115/75#) Toes to bar Burpees 20 minute cap. United Mettle Note: Our in house pro shop is selling Rehband knee sleeves, buy one get one 50% off,…