WOD

Are you ready? Saturday 1/18/13 Run 5k REMINDER: THERE ARE NO CLASSES TODAY DUE TO THE BATTLE FOR BRAGGING RIGHTS. FEEL FREE TO COME IN... Read More

New gym challenge. 4 T2B climb to top, 4 pullups, climb back down. 3-3,2-2,1-1. First person to finish it gets a cool prize! Friday 1/17/13... Read More

The only way to get better at something is to do it Thursday 1/16/14 3-2-1 Nose to wall climbs Rope climbs or lay down stand... Read More

  Hows your overhead positioning??? Wednesday 1/15/14 Every 90 seconds for 9 min Run 200m + Split jerk w/ pause find 5rm then 9@95 asnd... Read More

Happy birthday to the grace off champ! Blame her for todays WOD! Tuesday 1/14/14 alternating tabata: KB tates Hollow rocks + 5 sets to reach... Read More

9:30 class “paying attention” while going over the wod…. Monday 1/13/14 3×5 Kang squats w/bar or very light load + Back squat Establish an 8RM... Read More

Guess who won Sunday 1/12/14 Alternating min for 10 min: 1 min max double unders 1 min 10 air squats 10 pushups + Power snatch... Read More

Art uses kung fu power to pull sleds Saturday 1/11/14 J.J. for time: 1-2-3-4-5-6-7-8-9-10 Squat clean (185/115) 10-9-8-7-6-5-4-3-2-1 Parallette handstand pushup *45 min time limit... Read More

Coming to a gym near you! Friday 1/10/13 7 min sled pull conga line + Split jerk Heavy for a set of 5 then 5@95... Read More

Older style (orange CROSSFIT blue DANVILLE) Newer style (blue CROSSFIT orange DANVILLE) Thursday 1/9/14 6 rounds Max 250m row Rest the amount of time it... Read More