WOD for 1.23.2020

Today we have a strength combo featuring the “Push/Pull” of the deadlift and strict press. It is all about control and time under tension today. For the deadlift, we want to control the weight up and down to the ground. No ground pounding with the weights....

WOD for 10.4.2019

In the spirit of the upcoming Open season, we are going to be doing a classic Open workout. This is one of Derek’s favorites and one of the first workout’s we did in our gym. To start off, on a 10 minute clock, we will be building to a moderate weight...

WOD for 6.25.2019

BENCHMARK WORKOUT Today is a combination of the classic CrossFit Benchmark “Annie” with running. Your goal today will be to push the run and recover on the Double Unders and Sit ups. There will be a 20 minute time cap on the workout today....

Monday

CrossFit Armati – CrossFit Today is a repeat from this year’s CrossFit Open. This workout is meant for high intensity. The weight you choose for the poser snatches should be something you could go unbroken on, moderate/light weight. Scaling options for the...

WOD for 6.3.2019

Hang Power Clean + Power Clean Build to a Heavy Complex “Power Ranger” For Time: 15 Power Cleans (155/105) 600 Meter Run10 Power Cleans (155/105) 400 Meter Run5 Power Cleans (155/105) 200 Meter Run Today’s strength focus is the power clean. First, we...