Latest WODs

ALL Levels

  • September 30th, 2014

Announcements

This Friday October 3rd is our 2 Year Anniversary Party!!!

Please join us at 5PM until the party ends for a WOD, fun, food, drinks, and our Spartan of the year awards!

We would like everyone to come if you can!

There will be a 6:30AM class followed by open gym on Friday!

Main – CrossFit

Strength

Ball Over Shoulder (5 x 5)

2:00 Rest

Reverse Barbell Lunge (5 x 5/leg)

2:00 Rest

V-Ups (5 x 15)

1:00 Rest

Metcon

Partner WOD

Metcon (6 Rounds for time)

150′ Sled Push
Alternate Rounds w/ Partner(s)

CrossFit

  • September 29th, 2014

Announcements

This Friday October 3rd is our 2 Year Anniversary Party!!!

Please join us at 5PM until the party ends for a WOD, fun, food, drinks, and our Spartan of the year awards!

We would like everyone to come if you can!

There will be a 6:30AM class followed by open gym on Friday!

Main – CrossFit

Weightlifting

Squat Clean Thruster (8 x 1)

Every 1:00 for 8:00

Power Snatch (5 x 2)

Every 2:00 for 10:00

Back Squat (4 x 3)

Every 3:00 for 12:00

Metcon

Metcon (3 Rounds for reps)

1:00 Wall Balls (20/14)
1:00 Burpees
1:00 Hang Power Cleans (95/65)
1:00 Rest

Competitor

  • September 29th, 2014

Announcements

This Friday October 3rd is our 2 Year Anniversary Party!!!

Please join us at 5PM until the party ends for a WOD, fun, food, drinks, and our Spartan of the year awards!

We would like everyone to come if you can!

There will be a 6:30AM class followed by open gym on Friday!

Main – Competitor

Strength

Front Squat (10 x 1 @ 90%)

Every 1:30 for 15:00
from rack

Split Jerk (10 x 2 @ 75%)

Every 1:00 for 10:00
off blocks

Accessory

4 Rounds (untimed)

Weighted Bar Dips (4 x 6-8)

GHD (Glute Hamstring Developer) (4 x 10)

Overhead Lunge (4 x 12, alternating)

Conditioning

2k Row (Time)

Max Effort 2k Row