
Drop Off and Pick Up Locations
News, UncategorizedIn an effort to keep traffic running as possible, we have created a map for Drop-off and Pick-up locations when you come to our facility.
All parkour will drop off at "A" and pick up at "F".
Rec gymnastics will drop off at "B" (back…

WOD 12.18.22
CrossFit, WOD
A. Super Set
Back Squat 4141
4-4-4-4-4
DB or KB Split Stance RDL 2121
5-5-5-5-5 / leg
B. 20 Minute AMRAP
40/30 Calorie Row
12 Body Saw
12 Alternating KB or DB Suitcase Carry Lunge 1.5/1P
100M Farmers Carry 1.5/1P
…

WOD 12.17.22
CrossFit, WOD
A. Super Set
E2OM For 5 Rounds, Perform the Following:
BTN Split Jerk
2-2-2-2-2
Skill: Jump Rope Fun - Double Unders + Crossovers
B. CrossFit Games 11.1
10 Minute ARMAP
30 Double Unders
15 Power Snatch 34/25
…

WOD 12.16.22
CrossFit, WOD
A. Super Set
1 + 1/4 Goblet Cyclist Squat
8-8-8-8-8
Ring Row
8-8-8-8-8
100 Ft. Kettlebell Cross Body Carry After Movement 2 Of Super Set
B. 15 Minute AMRAP
5 Kettlebell Swing 1.5/1P
5 Burpee Over Rower
5 Calorie…

WOD 12.15.22
CrossFit, WOD
A. For Distance
1 Minute Row / 1 Minute Rest
2 Minute Row / 2 Minute Rest
3 Minute Row / 3 Minute Rest
2 Minute Row / 2 Minute Rest
1 Minute Row
5 Minute Rest & Transition Before Part B
B. 20 Minute AMRAP
5 Bar…

WOD 12.14.22
CrossFit, WOD
A. Clean Complex
E2OM For 5 Rounds Perform Each Of The Following:
3 Position Clean Complex:
1 High Squat Hang Clean + 1 Hang Squat Clean + 1 Squat Clean
B. For Time
3 Rounds
3 Rope Climb
30/24 Calorie Row
10 Squat…

WOD 12.13.22
CrossFit, WOD
A. Super Set
Half Kneeling Land Mine Press
10-10-10 / per arm
Single Arm Landmine Row
10-10-10 / per arm
Single Arm Landmine Twist
10-10-10 / total
B. For Time
1-2-3-4-5-6-7-8-9-10
Toes-to-Bar
10-9-8-7-6-5-4-3-2-1
Deadlift…

WOD 12.12.22
CrossFit, WOD
A. Super Set
E2OM For 5 Rounds Perform Each Of The Following:
1 Snatch Complex:
1 Rep = 1 Snatch Pull + 1 Low Hang Snatch Pull + 1 Low Hang Power Snatch
Skill Work: Pistol Prep + Progressions
B. For Time
"The Big…

WOD 12.11.22
CrossFit, WOD
A. Super Set
Strict Press
5-5-5-5-5
Single Leg Romanian Deadlift
8-8-8-8-8 / leg
B. For Time
3-9-15-21-15-9-3 Reps Of
Push Press 52/35
Box Jump

WOD 12.10.22
CrossFit, WOD
A. Hot Start
2 Rounds
100 Meter Run
10 Half Kneeling Single Arm KB Bottms Up Press R/L
10 Ring Row
10 Dumbell Lateral Raise
Kettlebell and Dumbbel Athletes Choice For Weight
B. For Total Time
3 Rounds
12 Deadlift…