Workout of the Day

The Worst WOD Ever

The Worst WOD Ever

FRIDAY CrossFit WOD: Modified “Eva” 5 Rounds Run 800m 30 Swings 53/35 30 Pull-Ups S: 4 Rounds, 20 Reps Each, 35/26, Jumping pull-ups L1 : 20 Reps Each, 35/26 Rx+: “Eva” as Prescribed 70/53 KB   Sweat CORE : 15-12-9 Calorie Row (Arms Only) Calorie Row (Arms Only) Sotts Press 45/35 KB Goblet Good Morning

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Rick and Morty is Obviously the Best

    THURSDAY CrossFit Strength : Bench Press 5-5-5-5-5   WOD : 15m AMRAP 15 Thrusters 115/75 5 Wall Climbs S : 75/55 L1: 95/65 Rx+: Thrusters UB   Strong Lift : Hang Clean + Jerk 6×2+3 Accessory : Bench Press + Bent Over Row EMOM 12m O : 3 Bench Press E: 3 Bent

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Mid-Week WOD Time

Mid-Week WOD Time

WEDNESDAY CrossFit Strength: Front Squat 3-3-3-2-2-2 Hold last rep of “3” for 5 seconds, hold last rep of “2” for 8 seconds   WOD : For Time 3 Rounds 10 Handstand Push-ups 20 Pistols (alt) 40 Double Unders THEN 3 Rounds 10 Deadlift 225/155 10 Lateral Burpee Over Bar   Sweat CORE 12m AMRAP Max

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Jon North is This Saturday

Yes, he’s larger than life to a point where he is a specific day of the week. There are spots left to sign up so do so. This is literally like getting a golf lesson from Ricky Fowler (Jon is prettier), a pitching lesson from Chris Sale. For $200 you are guaranteed the day of

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Monday

    MONDAY CrossFit Strength : Squat Clean Find a heavy single in 15 minutes   WOD : 3 Rounds Run 400m 12 Ring Dips 6 Clean and Jerk 135/95 S: Push-Ups, 95/65 L1: Scaled Dips, 115/75 Rx+: Dips from MY, 165/115 Sweat Warmup CORE 45s on, 15s off, 12 minutes total (4 rounds of

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Sunday

    SUNDAY   Strength : Strongman Work with Jack WOD : 7M AMRAP 15 Power Clean 95/65 7 Box Jumps 24/20 (Full Stand) S: 75/55, Step Ups L1: 75/55 Rx+: 30/24

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Royal Blood “Lights Out” Takes Us Into Friday Night

    Absolutely absurdly awesome song by an absurdly awesome band. Listen to it then go smash your Friday night.     SATURDAY : Regular schedule   CrossFit Strength : Low Bar Back Squat 5-5-5-5-5 all at 85% 1rm this will be 30 minutes of work. Work for it. WOD: 15-12-9 Front Squat 155/105 Bar

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