What is Crossfit?
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Read more
What to expect?
We pride ourselves on working with athletes of all different types and ability levels and making them better. Read more
How to get started?
It doesn’t matter what your current fitness level is – our First Time session is for everyone. Read more
WOD 12-07-19
(Compare to 12-07-18)
40 min EMOM for completion and weight
Min 1: 10/8 Cal Row + 2 Benchpress
Min 2: Rest
(Work in buddy-teams, set your heavy 2 in the warm-up and try to keep your weight for the whole protocol)
WOD 11-07-19
(Compare to 11-07-18)
25 min AMRAP
6x 5m Shuttle Sprint
Complex:
Rx
– 4 jumping Pullups
– 5 Hanging knee raises
Rx+
– 1 Chest to Bar Pullup
– 3 Pullups
– 5 Toes to Bar
Comp (as a complex)
– 2 Chest to Bar Pullup
– 4 Pullups
– 6 Toes to Bar
Rx 20 Rx+/Comp 30 Double Unders
WOD 10-07-19
(Compare to: 10-07-18)
A: Squat mobility
B: For completion:
“Bring Sally Up” protocol Rx 30/20 Rx+ 40/25 Comp 60/40kg Backsquat
Note: Down = bottom squat hold, up = stand
C: stretching/recovery
D: For completion:
“Bring Sally Up” protocol Rx 40/30 Rx+ 60/40 Comp 80/55kg Deadlift
Note: Down = hold below the knees, up = stand
Afterbash: Tabata Burpees