Category Archives: WOD

Join us today for a group WOD at 1030! Have a great weekend and a wonderful holiday season!

Today’s schedule:  1230, WOD WOD Clean 3-2-2-2-1-1-1-1-1

Today’s schedule:  1230, WOD; 530, WOD WOD ‘Nancy’ 5 rounds for time Run 400m 95/65# Overhead squat, 15 reps

Here is the schedule for this week: Mon:  1230 (WOD), 530 (WOD) Tues:  1230 (WOD) Wed:  1230 (WOD), 530 (WOD) Fri:  9AM (FitMom), 1230 (WOD) Sat:  1030 (WOD), 1130 (Open gym) WOD ‘Fight gone bad!’ In this workout you move … Continue reading →

Join us today for a group WOD at 1030, all fitness levels welcome! Open gym at 1130. Have a great weekend!

Schedule for today:  9AM, FitMom; 1230, WOD; 530, WOD WOD ‘Gwen’ 15-12-9 rep rounds of: Clean and jerk Touch and go at the floor only.  Even a re-grip off of the floor is a foul.  Each foul is worth 5 … Continue reading →

Schedule for today:  1230, WOD; 530, WOD WOD 30 Muscle ups for time If you can’t do muscle ups, do 120 pull ups and 120 dips From CrossFit.com.

Today’s schedule:  1230, WOD WOD As many rounds as possible in 20 minutes of: Run 400m 155/115# Deadlift, 21 reps From CrossFit.com.

Here is the schedule for this week: Mon:  1230 (WOD) Tues:  1230 (WOD) Wed:  1230 (WOD), 530 (WOD) Thurs:  530 (Foundations) Fri:  9 (FitMom), 1230 (WOD), 530 (WOD) Sat:  1030 (WOD), 1130 (Open gym) WOD Overhead squat 3-2-2-2-1-1-1-1-1

Join us today for a group WOD at 1030, all fitness levels welcome! Open gym at 1130. Have a great weekend!

Today’s schedule:  9AM, FitMom; 1230, WOD; 530, WOD WOD 3 rounds for time: Run 100m 50 Squats Run 100m 50 Push ups Run 100m 50 Sit ups Run 100m 50 Back extensions From CrossFit.com.

Schedule for today:  1230, WOD; 530, WOD WOD ‘Fran’ 21-15-9 rep rounds for time: 95/65# Thruster Pull ups

Today’s schedule:  1230, WOD WOD As many rounds as possible in 20 minutes of: Squat clean 3/4 bodyweight, 15 reps 25 Double unders From CrossFit.com.

Here is the schedule for this week: Mon:  1230 (WOD) Tues:  1230 (WOD) Wed:  1230 (WOD), 530 (WOD) Thurs:  530 (Foundations) Fri:  9AM (FitMom), 1230 (WOD), 530 (WOD) Sat:  1030 (WOD), 1130 (Open gym) WOD For time: 10 Handstand push … Continue reading →

Join us for a group WOD at 1030, all fitness levels welcome!  Note the new, later time. Open gym at 1130. Have a great weekend!

Schedule for today:  6AM, WOD; 9AM, FitMom; 1230, WOD; 530, WOD WOD Tabata ‘bottom to bottom’ squat Run 1 mile Clock starts for the run on rising from the last squat. From CrossFit.com.

Today’s schedule:  1230, WOD WOD For time: Row 1k 45# Thruster, 50 reps 30 Pull ups Row 750m 45# Thruster, 25 reps 15 Pull ups Row 500m 45# Thruster, 15 reps 9 Pull ups From CrossFit.com.  

Schedule for this week: Mon:  6AM (WOD), 1230 (WOD), 530 (WOD) Tues:  4 (Cardio Kickboxing) Wed:  1230 (WOD) Thurs:  530 (Foundations) Fri:  6AM (WOD), 9AM (FitMom), 1230 (WOD), 530 (WOD) Sat:  1030 (WOD), 1130 (WOD) WOD For time: 20 inch … Continue reading →

Today’s schedule:  6AM, WOD; 1230, WOD Happy Thanksgiving! WOD 3 rounds for time: 50 Wall ball shots, 20/15# 30 Situps 20 Pull ups From CrossFit.com.

Here is the holiday schedule for this week: Mon:  6AM (WOD), 1230 (WOD), 530 (WOD) Tues:  4 (Cardio Kickboxing) Wed:  6AM (WOD), 1230 (WOD) WOD ‘Isabel’ 135/95# Snatch, 30 reps for time

Join us today for a group WOD at 10, all fitness levels welcome! Open gym at 1130. Have a great weekend!

Schedule for today:  9AM, FitMom; 1230, WOD WOD For time:  Run 800m 10 rounds of the couplet: Knees to elbows, 10 reps Hug a twinky, 10 reps Run 800m From CrossFit.com.

Today’s schedule:  6AM, WOD; 1230, WOD; 530, WOD WOD 5 rounds for time: 25 Walking lunge steps 15 Burpees 5 Muscle ups From CrossFit.com.

Happy Veteran’s Day! Here is the schedule for this week: Mon:  6AM (WOD), 1230 (WOD), 530 (WOD) Tues:  4 (Cardio Kickboxing) Wed:  6AM (WOD), 1230 (WOD), 530 (WOD) Thurs:  530 (Foundations) Fri:  9AM (FitMom), 1230 (WOD) Sat:  10 (WOD), 1130 … Continue reading →

Join us today for a group WOD at 10, all fitness levels welcome!  Come find out what CrossFit is all about! Open gym at 1130. Have a great weekend!

Schedule for today:  6AM, WOD; 9AM, FitMom; 1230, WOD; 530, WOD WOD ‘Chelsea’ Every minute on the minute for 30 minutes: 5 Pull ups 10 Push ups 15 Squats

Today’s schedule:  6AM, WOD; 1230, WOD; 530, WOD WOD ‘Linda’ 10-9-8-7-6-5-4-3-2-1 rep rounds for time: Deadlift, 1.5 bodyweight Bench press, bodyweight Clean, 0.75 bodyweight  

Here is this week’s schedule: Mon:  1230 (WOD), 530 (WOD) Wed:  6AM (WOD), 1230 (WOD), 530 (WOD) Thurs:  530 (Foundations) Fri:  6AM (WOD), 9AM (FitMom), 1230 (WOD) Sat:  10 (WOD), 1130 (Open gym) WOD 5 rounds for time: 225/155# Deadlift, … Continue reading →

Join us for a group WOD today at 10, all fitness levels welcome! Have a great weekend!

Today’s schedule:  6AM, WOD; 9AM, FitMom; 1230, WOD; 530, WOD WOD ‘Grace‘ 135/95# Clean and jerk, 30 reps for time