WOD – February 1, 2016


Split Squats – 4 Sets of 8-10 reps each leg
*Rest 1-2 Minutes between sets


4 Rounds for Time:
40o Meter Run
15 Box Jump/Step Ups (24/20)
20 Wall Balls (20/14)

Extra Work

5 Minute EMOM:
4 Front Squats
*Start at 65% and work up if you can. 

By |January 31st, 2016|WOD|0 Comments

WOD – January 29, 2016

Partner WOD

18 Minute AMRAP:
200 Meter Run
20 Kettlebell Swings (53/35)
10 Burpee Over Box
20 Mountain Climbers
*Both partners run together.


This is optional after the WOD but we want to work on getting inverted.  Headstand, handstand, Pike Push up, Feet on a box,… whatever you are comfortable with lets do it!  We want to become better at controlling and […]

By |January 28th, 2016|WOD|0 Comments

WOD – January 28, 2016


9 Minute AMRAP:
10 Overhead Squats (75/55)
30 Double Unders


Take 15 Minutes to Hang Power Snatch

*This isn’t intended to be a new PR attempt but ultimately, listen to your body, and once mechanics start to falter, end  your last set and that is today’s heavy.

Extra Work

Partner AMRAP x 5 Minutes:
Switching every 15 Calories, accumulate the max amount […]

By |January 27th, 2016|WOD|0 Comments

WOD – January 27, 2016

This is the last week Punch Cards will be on sale.  Grab them now if you’ve been on the fence!


Open Workout 14.4
14 Minute AMRAP:
60 Calorie Row
50 Toe-2-Bar
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Muscle Ups

Here is a link if you’d like to see the reveal of this great chipper, Open 14.4 Announcement.

For this workout if […]

By |January 26th, 2016|WOD|0 Comments

WOD – January 26, 2016


Deadlift – Take 15 Minutes to Build to a heavy 5 Rep for the day
-then perform 5 sets of 2 reps at the weight established


12 Minutes:
400 Meter Run 
15 Burpees
10 Step Up and Overs (24″/20″)

Extra Work

Partner AMRAP x 7 Minutes:
7 Unbroken Toe-2-Bar
*Switch however much or little you wish with your partner

By |January 25th, 2016|WOD|0 Comments

WOD – January 25, 2016


Back Squat Squats


3 Rounds for Time:
15 Thrusters (135/95)
15 Chest to Bar Pull-ups

Extra Work

3 Rounds
Max Unbroken Muscle Ups
50 Unbroken Double-Unders

By |January 24th, 2016|WOD|0 Comments

WOD – January 22, 2016

Happy Friday everyone!!


Kettlebell Hell 2.0
2 Rounds for Reps

3 Minutes:
25 Kb Swings
15 Goblet Squats
AMRAP: Kb Snatch

1 Minute Rest

3 Minutes:
25 Kb Swings
15 Goblet Squats
AMRAP: Kb Clean and Press

1 Minute Rest

3 Minutes:
25 Kb Swings 
15 Goblet Squats
AMRAP: Kb Thruster

1 Minute Rest

Extra Work:

15 – 12 – 9 – 6
Calorie Airdyne
Body Weight Bench Press 

Mobility Work

Cool down
Foam roll
Couch Stretch
Please, do Something!

By |January 21st, 2016|WOD|0 Comments

WOD – January 21, 2016


3 Rounds Super Set:
Biceps Curls 8-10 each arm
Triceps Extension 10 each arm
:45 sec L-Sit or L-Hang


20 Minute Partner AMRAP:
7 Clean and Jerks (135/95)
7 Burpee Over Bar
200 Meter Run 

*Run together as a pair and alternate movements each round.

Extra Work

12 Minute AMRAP:
7-6-5-4-3-2-1, 7-6-5-4-3-2-1,…
Back Squats (185/125)
Strict HSPU
One skill that made its way into the Open last year was […]

By |January 20th, 2016|WOD|0 Comments

The Open

It’s that time of the year again, the 6th annual CrossFit Open is just around the corner!  The Open is an opportunity for CrossFit athletes from all around the world to compete in a 5 week event designed to be accessible to all, and challenging for the fittest.  The Open starts February 26th, and registration […]

By |January 20th, 2016|Blog|0 Comments

WOD – January 20, 2016


Overhead Squats – 3×5
*No racks


3 Rounds for time:
500 Meter Row/400 Meter Run
30 Wall Balls
15 Toes-2-Bar
5 Power Snatch
*Power Snatch should be around 55-65% of 1RM

Extra Work

If you loved Saturday and the competitive atmosphere, Extra Work is for you.  This is usually some of the more terrible things I’ve done that we really […]

By |January 19th, 2016|WOD|0 Comments