CrossFit - WOD For Time: 20 Back Squats 200 Meter Run 15 Back Squats 400 Meter Run 10 Back Squats 800 Meter Run (155/105) *Goal time is 10-15 minutes - weight should be light to moderate*
2021 11 19
CrossFit - WOD For Time: 15-12-9-6-9-12-15 American KB Swings KB Facing Burpees Knees to Elbow *15 minute time-cap*
2021 11 19
2021 11 19
November 2021 Athlete of the Month- David
Let’s hear it for our September AOTM…. David!!! David jump started his CrossFit journey at 2024 over a year and a half ago when his girlfriend, Melissa (aka "Mel"), invited him to jump into a WOD with her. We couldn't be happier that she brought David into our family! From…
2021 11 18
2021 11 15
CrossFit WOD 5 Rounds: 25 Wallballs 25 Pull-ups *18 minute time-cap* Partner WOD 18 min AMRAP 20 Wallballs 12 Pull-ups *you go I go rounds*
2021 11 15
CrossFit - WOD 5 Rounds for max reps: 1:00 max distance run 1:00 max wallballs (20/14) 1:00 max box jump overs (24/20) -no rest between rounds- Notes: Our goal today is to achieve a minimum of 12 reps for each movement Scaling options: lighter weight, smaller box, shorter run -…
2021 11 11
CrossFit - Heavy Day 12 Sets as heavy as possible 1 Squat Snatch Notes: Looking for 80% or more for each lift if the overhead squat is a major limiting factor, we will work on power snatches or keeping the load lighter to allow for proper movement
2021 11 10
2021 11 09
2021 11 09