Daily WOD

/Daily WOD/

TJ’s Sunday Mash Up, 3/26/17

Isaiah C prepares his body for flight. Weeeeeeee.


No 4:30 class from here on out. It has been moved to 3:30!!

Do the Mash Up! Or come in and do some light work. The gym is fun!

Sunday Mash Up

400m Row
8 Hang Power Cleans 115/75
12 Strict Press 45/35 or HSPU
16 Hip Extensions or Superman

I know its not a mashup but this is a great workout, I promise.
If you want the mashup experience than I give you these options:
#1 – Switch the row for running or Bike or Ski or Dubs
#2 – Switch Strict Press for Push press or Jerks
#3 – Add weight each round to the barbell movements
Also there are strict presses in tomorrow’s (Mondays) workout

By | March 25th, 2017|Uncategorized|0 Comments

Sean’s Daily Special, 3/25/17

Rebecca’s Satuday AWOD will kill you. Do it.


Let’s get some work done to end the week just right. And if you can’t come in today, come in tomorrow and do TJ’s Mash Up

Workouts of the Day

8:00 am WOD
Sean’s Daily Special. Show up to see what’s on the menu.

9:00 am Strength WOD
Sean will take your strength to pig power status.

10:00 am All Comers WOD
A super fun free class coached by Sean. Everyone is welcome! Come check it out and bring a friend.

11:00 am Rebecca’s Advance WOD
Looking for a challenge? Then this WOD is for you. Rebecca brews up a super nasty workout to push you to the limits.

12:00 pm All Levels Olympic Weightlifting
All levels strength class focused on Olympic Weightlifting. Coached by Brian.

2:30 pm June WOD
Coached by our very own June.  A sweet WOD with extra flexibility work.

By | March 24th, 2017|Uncategorized|0 Comments

Friday Night Lights, 3/24/17

Teens class smashing 17.4 at last week’s Friday Night Lights.


OMG. It’s Friday Night Lights! Show me what you got.

And if Fridays don’t work, come in this Saturday and Sunday baby, I won’t be mad.

Workout of the Day


4:30 Strength: Squats, Presses and Dumb-bell Rows

By | March 23rd, 2017|Uncategorized|0 Comments

Thursday, 3/23/17

Art is the hero we deserve.


Gymnastics tonight at 4:30pm! And Abs and Cardio after!

The last Open workout is tomorrow!!!
Coach TJ is guessing DB Thrusters, Double Unders, and Ring Muscle-Ups
What is your guess? Find out tonight at 5 pm on games.crossfit.com

Workout of the Day

Conditioning: AMRAP 4 x 3
2 Rope Climbs
4 Hip Taps
8 Cal Row
16 Abmat Sit-ups
Rest 4

Today’s workout is 4 minutes long with 4 minutes rest repeated 3 times.
20 min total = 12 work/8 rest
Go all out each and every AMRAP and start where you left off so at the end you have one big score!

Cash Out: 21-15-9
Second Hanging L-sit

4:30pm Strength: Gymnastics

By | March 22nd, 2017|Uncategorized|0 Comments

Wednesday, 3/22/17

Jake B is 100% Grade-A American Stud.


Hex bar deadlifts this evening in Strength class. If you’ve never done it come in and give it a try.

Workout of the Day

Strength: Weighted Pull-ups
5 x 3
15 Minutes

Conditioning: 7 RFT
200m Run
7 OHS 95/65

Cash Out: Mobilize

4:30pm Strength: Hex bar DL

By | March 21st, 2017|Uncategorized|0 Comments

Tuesday, 3/21/17

Brandi M crushing this Snatch!


Come in at 4:30pm and work on your Olympic Weightlifting. We also have weightlifting at 6am on Mondays and 12pm on Saturdays, everyone is welcome.

Workout of the Day

Skill: Double Unders

Conditioning: For Time
30 Double Unders
15 Pwr Snatch 95/65
15 Burpees
15 Pwr Cleans
30 Double Unders
15 Jumping Pull-ups
15 Push Press
15 Back Squats
30 Double Unders
15 Lunges (per side)
15 Deadlift
15 Wall Ball 20/14
30 Double Unders

Cash Out: Reverse Planks
5 x 1:00/:45

4:30pm Strength: Clean & Jerk

By | March 20th, 2017|Uncategorized|0 Comments