WOD Moday 12.31.12

Warm-Up / Skills Group Dynamic Warm-up View Public Whiteboard Strength…


WOD Friday 12.28.12

Warm-Up / Skills 3 min ZONE 1 10 Wall Squat 10 Leg Swing Lunge Complex 50' Bear…


WOD Thursday 12.27.12

Warm-Up / Skills Group Warm-up View Public Whiteboard Strength Exercise: 3RM…


WOD Wednesday 12.26.12

CrossFit Warm-Up / Skills Group Warm-up View Public Whiteboard Strength…


End of the World WOD DL Friday

There will not be a 6PM WOD today! Warm-Up / Skills 3 Min Zone 1 10 Wall…


WOD Thursday 12.20.12

Warm-Up / Skills 3 Min Zone 1 Lunge Complex 10 Back Ext 10 Wall Squat 10 Wall…


WOD Wednesday 12.19.12

 Warm-Up / Skills 500m Row 10 Wall Squats Lunge Complex 10 Leg Swing Hip…


12 Days of Christmas

  CrossFit Warm-Up / Skills 3 min Zone 1 Lunge Complex 10 Wall Squats…


WOD Monday 12.17.12

  CrossFit Warm-Up / Skills 3 min Zone 1 10 Wall Squats 10 Leg Swing 10…


WOD Friday 12.14.12

  CrossFit Warm-Up / Skills 3 min Zone 1 10 Wall Squats 10 Wall Angels 10…


Workout of the Day-Thursday 12-13-12

  CrossFit Today will be Make-up Day if you have missed any of the Fitness…


Workout of the Day-Wednesday 12/12/12

  CrossFit Warm-Up / Skills 3 min Zone 1 Lunge Complex 10 Wall Squats 10…


Workout of the Day-Tuesday 12-11-12

CrossFit Fitness Challenge WODs 2 & 3 Warm-Up / Skills Warmup! View Public…


Workout of the Day-Tuesday

Warm-up: YEAH WARM-UP!!!! Test 2: Fran 21.15.9 Thrusters 95/65 Pull-ups Test……


Workout of the Day-Monday

Warm-up: 3 min Jump Rope "work on DU's" 10 Wall Squat Lunge Complex 10 Leg…


Workout of the Day-Friday

Warm-up Group Dynamic DL 3x5 work up to BW 5 min of Mobility Fitness Challenge…


Workout of the Day-Thursday

Warm-up: 3 min Jump Rope 10 Wall Squats 10 Leg Swings 10 Pass Through 10 OHS…


Workout of the Day-Friday

Warm-up: Group Dynamic "outside" Strength: 5x3 HPC AHAP WOD: 12 min AMRAP 3…


Workout of the Day-Tuesday

Warm-up: 3 min Jump Rope 10 Wall Squat 10 Leg Swing 10 Hip Circles 5 min…


Workout of the Day-Monday

Warm-up: Group Dynamic Strength: ME Back Squat 5.3.3.1.1.1 then Max Reps at……