Wednesday September 20th 2017

Welcome to Wednesday WOD Movements: The heavy ball clean The GHD sit-up Whiteboard from September 14th 2016

Tuesday September 19th 2017

Back squats anyone? Todays workout comes from Crossfit.com. Its all about improving your technique, being consistent with your technique and then slowly increasing the intensity with each set. WOD Movements: The back squat

Monday September 18th 2017

Running into Monday at full speed

Sunday September 17th 2017

Nuclear effort from Cole

Saturday September 16th 2017

Steven Farmer the 2013 Masters Division State Of The Nation champion. WOD Movements: The Deadlift  The Bar muscle up

Friday September 15th 2017

Andrew showing us what it looks like to leave it all out there. Its a hard thing to do, and sometimes it can be really uncomfortable, however going to that uncomfortable place from time to time can really change an athlete.  WOD Movements: The Assault bike  Running basics

Thursday September 14th 2017

Nothing but good vibes on Wednesday bright and early at the 6am class. Ed, Manny, Amy, Lauren, Roman, Ashley, Cory, Jonathon, and Luis. WOD Movements: The rope climb  The hang snatch