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Workout of the Day

WODs for the week 6-29-20 to 7-4-20

It has been another good week at the gym. I’m looking forward to more as the summer progresses. Maybe we won’t have to shut down again because of the pandemic. Maybe CrossFit won’t implode. Maybe we won’t melt in the summer heat! I don’t know for sure about that last one. You might notice some…

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WODs for the week 6-22-20 to 6-27-20

We have been back in the gym for three weeks now. The keeping our distance from each other has gone pretty well. The wiping off of equipment has been pretty easy and might be something that we continue to do just because it will always be a healthier environment that way. I am keeping a…

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WODs for the week 6-15-20 to 6-20-20

This will be our third week back in the gym. We are now opening up classes to 8 people per class. I will try to still keep my distance, but I will probably not wear a mask anymore. It is so hard to hear me through the mask with the fans and radio on. If…

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WODs for the week 6-8-20 to 6-13-20

I’m pleased to see so many of you made it back to the gym. I’m sorry most of you are so sore! My job is to hold you back for at least the next 6-8 weeks, aren’t you glad? We will all build up our strength again and with our new program of warming up…

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WODs for the week 6-1-20 to 6-6-20

We are open for business at the gym! Bring your equipment back to check in, disinfect and put away before your class. Don’t forget, for a while our classes will be limited to 6 people. Sign up to make sure you have a spot. Yoga will be available at 5 pm on Tuesday and 9…

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Gym Opening

Our first class back in the gym will be Monday June 1st. We will have our normal class times available, but class sizes will be limited to 6 people. Sign up early if you know you want a specific class time. If you are the 7th person to sign up you will be turned away.…

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WOD for 5-29-20

Friday 5-29-20AMRAP in 6:00:12 Deadlifts (DB x 2)12 Weighted Step-ups (DB x 2)12 Sit-upsRest 3:00AMRAP in 6:00:12 Thrusters (DB x 2)12 Weighted Lunges Front Rack position (DB x 2)12 V-ups You will have two sets of reps, one for each AMRAP for your score.

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WOD for 5-28-20

Thursday 5-28-20Runners WOD for time:2 Rounds of:40 High Knees20 Canadian Ice Skaters20 Single Leg Deadlift with toe touch5 Rounds of:5 Jumping Squats5 Burpees10 Jumping Lunges

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WOD for 5-27-20

Wednesday 5-27-2010 Rounds for time:30 Double Unders*10 Hang Power Cleans (DB x 2)10 Sheet Rows* Use a scale that moves you toward improving Double Unders. Don’tjust go straight to singles or 2:1, or 3:1…

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WOD for 5-26-20

Tuesday 5-26-20“Giancarlo”AMRAP in 9:0010 Thrusters (DB x 2)10 Ground-to-Overhead (DB x 2)-immediately into-For time:100 Lunges100 Jumping Squats150 Sit-ups50 Air Squats50 Lunges This workout is a Hero WOD for a Sanctional Judge that passed awayfrom Covid-19. You will have 2 scores for this WOD. Number of Reps forthe first part and a time for the second…

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