Skill/Strength 3×5 Back/Front Squats 75% P.J’s B-DAY WOD 2 Rounds -20 Deadlifts 155/115 -1 Bear Complex -9 Burpees -7 Snatches -8 Front Squats ***Cash Out 41 Calories on Bike*** WOD […]

Aaron’s Birthday WOD  Buy In: 0630m Row 6 rounds 15 Front Squats  (95/65) 19 Burpees Over Bar 78m Sprint 40 Double Unders Cash Out: 0730m Row ***Due to unforeseen circumstances, […]

Birthday WOD For Instructor Aleman Buy in 38 Cal Bike 6 Rounds -10 Deadlift 225/155 -19 DB Snatches 45/25 -80m Sled push 90/50 Cash out 38 Cal Row

Warm Up: Assault Bike Tug-O-War Coach Richard’s Birthday WOD Buy In:  33 Pull Ups (5 rounds) 10  Barbell Evil Wheels 8 Cleans  (155/105) 5 Man Makers  (35/25) Cash Out:  33 […]

Skill/Strength Stretch and then stretch some more. R.J’s B-Day WOD Please join in congratulating Coach Ryan on his 42nd Birthday and what better way to celebrate than running with this […]

Week 4 Squats/Front Squats 1×8/1×5 65/70% 1×8/1×5 70/75% 1×6/1×5 80% 1×6/1×5 85% CrossFit Open will begin 2/22. We would like to Encourage all of our athletes to participate. Same as […]

40th Birthday WOD For Angie Lencsack -40 Ring Rows -40 Box Jumps -40 KBS 70/53 -40 OHS 95/65 -40 HSPU *EMOM 4  Burpees* Happy Birthday to the Founder of Crossfit […]

Strength: Back Squat 5X5 @ 75% 1RM We are back in action, thanks for the patience and welcome back. Join us celebrating Coach Sal’s 36th Birthday. Sal has been around […]