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WOD: 5/16/17

Strength: Bench 6 x 4-6 @50% Wod: For Time 2 Rounds of: 10 DL & 10 Ring Dips...then 2 Rounds of: 12 DL & 12 Ring Dips (increase # from last round) 2 Rounds of: [...]

WOD: 5/15/17

Strength: BS 6x406 @50% WOD: For time 40 DB Snatches 2 Rounds of Cindy 30 DB Snatches 2 Rounds of Cindy 20 DB Snatches 2 Rounds of Cindy 10 DB Snatches 2 Rounds of Cindy

Memorial Day Murph!

Join us on Monday at 4:30PM for this CrossFit classic wod! "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of [...]

Vacation WODs. No equipment needed! Warm-up: 10-15 minutes Be sure to stretch legs, hips and shoulders each time. Do as much as you need today. Rounds: 2-4 (you decide) Runner's Lunge (10-20 sec stretch per [...]

Vacation WOD #9

Vacation WOD #8

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