WOD 3.9.20

Check out our Instagram page! A. Superset Deadlift 5-5-5-5-5 Skill Work Handstand Hold Handstand Pirouette B. As many rounds as possible in 15 minutes: 30 Dumbbell Power Clean 50/35LB 15 Ring Dip 100 Double Under …

WOD 3.8.20

Check out our Instagram page! A. In 15 minutes build to a heavy Thruster B. 8 rounds for time: 1 Legless Rope Climb 10 Thruster 35/25KG 100M Run 1 minute rest between rounds

WOD 3.7.20

Check out our Instagram page! A. Superset Bench Press 2-2-2-2-2 V-Up 20-20-20-20-20 B. 3 rounds for max reps: 1 Minute Calorie Row 1 Minute Handstand Push Up 1 Minute Burpee onto Plate 1 Minute Rest

Intro to Parkour Workshop for Adults

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Brief summary: Intro to Parkour Workshop - Adults 18+ Details: Come play and learn the basics of Parkour! We’ll cover rolling, vaulting, landing, jumping, swinging, and everything in between. Mainstream Parkour perception is skewed towards…

WOD 3.6.20

Check out our Instagram page! A. Work up to a heavy Power Clean B. "CrossFit Games AGOQ 18.2" 4 rounds for time: 25 Chest to Bar Pull Up 5 Clean 111/77KG 15 minute time cap.

WOD 3.5.20

Check out our Instagram page! A. Superset Front Squat 2-2-2-2-2 Dumbbell Shoulder Press, alt. arms 10-10-10-10-10 B. 3 rounds for time: 30 Overhead Squat 35/25KG 90 Double Under

WOD 3.4.20

Check out our Instagram page! A. Every minute for 10 minutes: 2 Power Snatch Perform at 75% 1RM Snatch B. 5 rounds for time: 15 Deadlift 84/57KG 15 Toes to Bar

WOD 3.3.20

Check out our Instagram page! A. Split Jerk 3-3-2-2-1-1-1 B. "CrossFit Games AGOQ 19.3" For time: 5 rounds: 4 Muscle Up 13 Shoulder to Overhead 61/43KG Then, 5 rounds: 4 Muscle Up 7 Shoulder to Overhead 83/56KG 15…

WOD 3.2.20

Check out our Instagram page! A. For time: 25 Front Squat 40/30 KG 400M Run Rest 3 min 20 Front Squat 55/40 KG 400M Run Rest 3 min 15 Front Squat 70/50KG 400M Run Rest 3 Min 10 Front Squat 85/60KG 400M Run Rest 3 Min 5 Front…

WOD 3.1.20

Check out our Instagram page! A. Superset Dip 5-5-5-5-5 L-Hang 5 x 20 Sec B. For time: 35/25 Calorie Row 35 Toes to Bar 25/17 Calorie Row 25 Toes to Bar 15/10 Calorie Row 15 Toes to Bar