WOD 6.1.22

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A. Every minute for 6 minutes: 5 Push Jerk @ 70% 1RM Push Jerk B. 10 rounds for max reps: In 1 minute, perform: 1 Rope Climb 8 Lateral Burpee Over Rower Max Calorie Row Rest 1 minute between rounds. Compare to…

WOD 5.31.22

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A. Superset Deadlift 2-2-2-2-2 Skill Work Handstands B. For time: 30-24-18-12-6 reps of: Dumbbell Snatch 50/35LB V-Up

WOD 5.30.22

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" Murph " For time: 1 Mile Run 100 Pull Up 200 Push Up 300 Squat 1 Mile Run Wear a 20LB weight vest. Partition the pull ups, push ups, and squats any way you want.

WOD 5.29.22

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A. Superset Shoulder Press 5-5-5-5-5 Hip Extension 5 x 10-25 reps B. Tabata Row for Calorie Power Clean 43/30KG Burpee

WOD 5.28.22

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A. Superset 1/4 Front Squat 10-10-10-10-10 Strict Leg Lift 5-5-5-5-5 B. For time: 25 Burpee Then, 40 Kettlebell Swing 1.5/1P 20 Pull Up 30 Kettlebell Swing 15 Pull Up 20 Kettlebell Swing 10 Pull Up 10 Kettlebell…

WOD 5.27.22

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A. Work up to a heavy Turkish Get Up, each arm B. For time: 10 Squat Snatch 52/35KG 50 Double Under 8 Squat Snatch 50 Double Under 6 Squat Snatch 50 Double Under 4 Squat Snatch 50 Double Under 2 Squat Snatch 50 Double…

WOD 5.26.22

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A. Split Jerk 3-3-2-2-1-1-1 B. As many rounds as possible in 15 minutes: 5 Box Jump 24/20" 3 Toes to Bar 1 Power Clean 93/65KG

WOD 5.25.22

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A. Superset Front Rack Lunge 6-6-6-6-6 Dip 3-3-3-3-3 B. 5 rounds for time: 15 Sumo Deadlft High Pull 15 Thruster Perform with a 43/30KG barbell.

WOD 5.24.22

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3 rounds for time: 800M Run 5 Rope Climb 50 Push Up Compare May 28, 2021.

Summer Schedule is Posted!

SUMMER IS COMING SOON! Our schedule for the summer becomes more flexible coming June 13th-August 14th! This is for Gymnastics, Parkour, and CrossFit Kids & Teens. You’ll get more time in the gym—something we know your kids will love. Find…