WOD Blog

Snatch 2RM, Wednesday, 10/7/2015


If you need a scale or modification, we can help.


Workout of the Day

2 Rep Max


By |October 6th, 2015|Uncategorized|0 Comments

5 Rounds for Time MUP/Lunge/Dub, Tuesday, 10/6/2015


Here are a couple of our newer Crossfitters.  Meet Andy and Stephanie!


Workout of the Day

5 Rounds for Time
4 Bar Muscle Ups*
16 Lunges
50 Double Unders

*Scale = 8 Chest to Bar or 12 Chin over Bar


By |October 5th, 2015|Uncategorized|0 Comments

Squat Clean Triple, Monday, 10/5/2015


We’ve been having beginners take 3 one-0n-one classes to help new CrossFitters learn the basics before they start.
I think it’s really been helping with the flow of the daily wod classes.


Workout of the Day

Squat Clean
Heavy Triple
15 minutes

For Time
– Power Clean (60% of above your heavy triple)
– Front Squat
– Lateral Bar over Burpee



By |October 4th, 2015|Uncategorized|0 Comments

Sunday Funday Mashup, Sunday, 10/4/2015


On Sundays I like to challenge people to harder, longer, and a bit more complicated workouts (aka The Mashup) but at the same time I want you to PR in some way. This picture is of Mike a few Sundays back and he did multiple RX rope climbs in a single WOD, it was very cool to see. *Yes I know this is a rope lower but I was too excited to take a picture of his RX rope climb.

Today is Chelsea W’s birthday so make sure you say happy birthday to her when you see her.
Today’s WOD has some tendencies towards her :) Happy Birthday Chelsea!

Also don’t forget about 3:30 Skill WOD. It is free and open to anyone. Great chance to work on foundational skills or higher level moves like the muscle up. I (TJ) will work with you on whatever you want to do.


Sunday Mashup

0:00 – 9:00 EMOM
2 Squat Snatches @ 65-70% of your 1RM

9:00 – 10:00

10:00 – 18:00
100m Sprint
4 Strict pull-ups
29 Double unders

18:00 – 20:00

20:00 – 26:00
200m Sprint
4 Hand Stand Push ups
29 Double unders



By |October 3rd, 2015|Uncategorized|0 Comments

“Hammer”, Saturday, 10/3/2015




All classes are on as scheduled.
Jen is out of town so Jeremy will be covering.
Come join at 7:30am to warm up and stretch with Mobility Class.

Then at 8am we’ll be rocking “Hammer”
5 rounds, each round for time, of:
5 Power Cleans
10 Front Squats
5 Jerks
20 Pull-ups

9am TJ will be working on getting you strong

10AM All Comers.  Free and bring a friend!

11am Advanced WOD.  If you know the basics of Crossfit and have been doing it for 6+ months, come for a hot mess of a workout

2:30 PM June will be coaching another awesome class.  See you there!


By |October 2nd, 2015|Uncategorized|0 Comments

“Work or Hold”, Friday, 10/2/2015


When was the last time you were inspiring during a workout?


Workout of the Day

“Work or Hold”
Partner workout where one partner holds while the other works.
For Time
2k Row while partner holds a plank  (rotate as many times as you’d like)
50 Toes to bar while partner hangs from bar
100 Box Jumps while partner holds top of DL (with bar or KB)
150 Lunges while partner Wall Sits



By |October 1st, 2015|Uncategorized|0 Comments