Tuesday 10.8.19

by Admin | October 7, 2019 | WODs and News | 0 Comment

 Dennis (AKA DJ Big Vanilla)

 

Back Squats
5x3
*new set every 12 minutes

"Plaid"
EMOM x 10
Odd -10 Seated DB Shoulder Press
Even - 15 S/L V-ups

News

Our kids care hours in the morning will be on MWF 9am-10:30 (no Tues/Thurs 9am-10:30am) until further notice! On Tuesdays and Thursdays we will still have our afternoon kids care.

The CrossFit Open is starting this week! See more info or register here! Friday Night Lights this Friday at 4:30pm!


Monday 10.7.19

by Admin | October 6, 2019 | WODs and News | 0 Comment

 Ed

 

Open 15.3
14 min AMRAP
7 Muscle ups
50 Walls Balls (20#/14#)
100 Double Unders

News

Our Fall Nutrition Challenge starts this Monday! Good luck to all who are participating!

The CrossFit Open is starting this week! See more info or register here!


Sunday 10.6.19

by Admin | October 5, 2019 | WODs and News | 0 Comment

Rick

 

"Predestined"
5 Rounds
3 Thrusters (135#/95#)
10 Deadlifts (135#/95#)
10 Burpees over the Bar (Lateral)

News

Our Fall Nutrition Challenge starts this Monday! Good luck to all who are participating!

The CrossFit Open is starting this week! See more info or register here!


Saturday 10.5.19

by Admin | October 4, 2019 | WODs and News | 0 Comment

Cait

 

"Karma"

In 15 min - Partner WOD
Partner 1
400m Run

Partner 2
AMRAP
10 DB Clean and Jerks (50#/35#)
10 DB Box Step Overs (50#/35#)
*Switch when 400m is completed

News

Fall Nutrition Challenge starts next Monday, Oct. 7th! Find out more details here.

The CrossFit Open is coming soon, starting Oct. 10th! More details coming soon!


Friday 10.4.19

by Admin | October 3, 2019 | WODs and News | 0 Comment

John and Jim

 

"Fate"
5 Rounds
25 Wall Balls (20#/24#)
15 T2B
5 Deadlifts (255#/175#)

News

Fall Nutrition Challenge starts next Monday, Oct. 7th! Find out more details here.

The CrossFit Open is coming soon, starting Oct. 10th! More details coming soon!


Thursday 10.3.19

by Admin | October 2, 2019 | WODs and News | 0 Comment

Bruce

 

Clean
1 X 2
Olymic Doubles
7 sets
12 minutes

"His Plan"
4 Rounds
10/6 cal Bike
up to 12/10 Strict HSPU
New Round every 2 min
*Not for Score

News

Fall Nutrition Challenge starts next Monday, Oct. 7th! Find out more details here.

The CrossFit Open is coming soon, starting Oct. 10th! More details coming soon!


Wednesday 10.2.19

by Admin | October 1, 2019 | WODs and News | 0 Comment

Nelson

 

Gender Reveal WOD

Helen
3 rounds
400m Run
21 KBS (53#/35#)
12 Pull ups

or 

Jack
20 Min AMRAP
10 Push press (115#/75#)
10 KBS (53#/35#)
10 Box jumps (24"/20")

News

Fall Nutrition Challenge starts next Monday, Oct. 7th! Find out more details here.

The CrossFit Open is coming soon, starting Oct. 10th! More details coming soon!


Tuesday 10.1.19

by Admin | September 30, 2019 | WODs and News | 0 Comment

Susan

 

Open 14.1
10 min AMRAP
30 Double Unders
15 Snatches (75#/55#)

News

Fall Nutrition Challenge starts next Monday, Oct. 7th! Find out more details here.

The CrossFit Open is coming soon, starting Oct. 10th! More details coming soon!


Monday 9.30.19

by Admin | September 29, 2019 | WODs and News | 0 Comment

Ed

 

"Providence"
15 min AMRAP
15 KB SDHP (53#/35#)
20' OH KB Lunge (53#/35#)
15 Burpees
20' OH KB Lunge (53#/35#)
*Switch arms on return lunge

News

Fall Nutrition Challenge starts on Monday, Oct. 7th! Find out more details here.

The CrossFit Open is coming soon, starting Oct. 10th! More details coming soon!


Sunday 9.29.19

by Admin | September 28, 2019 | WODs and News | 0 Comment

Charm City Throwdown Kick Off

 

"Dirty Dancing"
4 rounds
1 min of:
Row (cal)
Torpedo Thrusters (30#/20#)
Box Jumps (24#/20#)
Rest

News

Fall Nutrition Challenge starts on Monday, Oct. 7th! Find out more details here.

The CrossFit Open is coming soon, starting Oct. 10th! More details coming soon!