What month is it?
Monday 7/13/20 Zoom for Monday 8am 9:30am 4:30pm 6:30pm EMOM 10 min:3 Front squats*Try to use a heavier weight than last week. If no heavier... Read More
Point the toes
Saturday 7/11/20 Zoom for Saturday 8am 10am AMRAP 10 min:15 hollow rocks10 alt leg v- ups5 v -ups+“Wittman”7 rounds for time:15 KB swings (53/35)15 Power... Read More
New zoom + CFD happy hour
We are trying our a different zoom schedule this week to try and get some more participation Mon-Fri 8am 10am 4:30pm and 5:30pm. IF YOU... Read More
Get it?! No one is working
Thursday 3/19/20 CrossFit“Sick pump for work”EMOM 20 min:1 min: Max reps strict pullups1 min: Max dips*Go for a big set on the first round and... Read More
Closed till the 7th :(
Tuesday 3/17/20 At home WOD Warm upAlternating tabataAlt leg v-upsWallsit+Find the heaviest thing you have at your house. Hold it in a goblet squat/bear hug/front... Read More
Ring complex
Sunday 3/15/20 Back squat4×10+AMRAP 20 min:2 Toes to rings2 Ring muscle ups4 Ring dips8 Thrusters (115/75) Danville 60Back squat4×10+AMRAP 20 min:2 Devils press4 DB push... Read More
Make it look EXACTLY the same
Saturday 3/14/20 “Dork”6 rounds for time”60 Double unders30 KB swings (53/35)15 Burppes DV 60 6 rounds:60 Plate jumps30 KB swings15 Burpees At home60 Double unders40... Read More
It’s only a mile
Thursday 3/12/20 Against a 30 min clock:100/80 CaloriesRun 1 mileIn remainder of time AMRAP 3 sandbag cleans (150/100)10 Strict handstand pushups Danville 60 30 min:100/80... Read More
Practice your double unders
Wednesday 3/11/20 EMOM 15 min:1 power clean + 1 hang squat clean +For time:200 Double unders100 Wallballs (30/20)50 Devils press (50/35) Danville 60EMOM 15 min:3... Read More