Tuesday September 12th
WOD: a1: Back Squat (4-6 reps, rest 1 min ) a2: Weighted Pull-ups (4-6 reps, rest 1 min x 3 sets ) (AMRAP - Rounds [...]
Monday September 11th- 9/11 Tribute WOD
WOD: 9/11 Tribute WOD (Time) "9/11 Tribute WOD" Performed in Teams of 2 Reps broken up as 9 and 11 as partners see fit. 2001 [...]
Saturday September 9th
WOD: Metcon (AMRAP - Rounds and Reps) 30 min AMRAP with a partner: 9 Hang power clean 115/75 12 Wall ball 20/14 to 10/9ft 200m [...]
Friday September 8th
WOD: Metcon (AMRAP - Reps) 2 sets of the Following for total reps: 5 min AMRAP: 10 Cal Row 10 Deadlift 135/95 10 No Push [...]
Thursday September 7th
WOD: 10 min EMOM: E: Double KB Front Rack Walking lunge 8/8 O: :30 Max Double Unders Metcon (Time) For Time: 800m Run + 10 [...]
Wednesday September 6th
WOD: a1: Single Leg RDL 6/6 ( Dumbells loaded at side), rest 1 min x 4 sets a2Sta: Dumbell Shoulder press 6-8 reps, rest 1 [...]
Tuesday September 5th
WOD: 30 min EMOM: 1st: 6 Hang squat clean 135/95 2nd: 45 double unders 3rd: 9 Deficit kipping HSPU 4th: 12/8 cal airbike 5th: 15/10 [...]
Monday September 4th- Member Spotlight
Member Spotlight: Vanessa Gomes How did you hear about crossfit? I heard about crossfit through my brother-in-law, Angelo, who used to be a member. Initially, [...]
Saturday September 2nd
WOD: (AMRAP - Rounds and Reps) Partner workout: 30 min AMRAP: 400m run 20 Dumbell snatch 50/35 20 Wall Ball 20/14 to 10/9 ft 20 [...]
Friday September 1st
WOD: A1: Close Grip Bench Press (6-8 reps rest 1 min x 3 sets ) A2.: Bent Over Barbell Rows (6-8 reps rest 1 min [...]