Tuesday WOD{7/08/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 10 X inchworms Dynamic shoulder ROM Skill HSPU Skill Work Metcon Metcon (AMRAP…
Monday WOD{7/07/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 2 rounds: 30 seconds Air Squats 30 second plank hold 30 second walking…
LeanX{7/07/14}
Main – LeanX View Public Whiteboard Warm-up (No Measure) Coach led down & backs go over movements for A&B Metcon Metcon (AMRAP –…
Saturday WOD{7/05/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X 1 minute rowing. Weightlifting Snatch (5X3 ~ 80%) Metcon Metcon (AMRAP…
Thursday WOD{7/03/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X 15 Band Pull Aparts Skill Handstand walking Metcon Metcon (Time) 3…