1. Thursday, April 6th, 2017 WOD

    Friends and Family Day!  ALL WODS, ALL DAY!  5:45am, 9am, 12noon, 3:30pm, 4:30pm, 5:30pm, 6:30pm No 6pm SWEAT--come to any other WOD instead! WOD A."Tabata Bing, Tabata Boom" Tabata Row or Bike (Stick with the same movement the entire 4 minutes) Rest 1 minute Tabata Air Squat (Full extension at t…Read More

  2. Sunday, April 2nd, 2017 WOD

    Open Gym 12:30-2:30PM Sunday Funday WODS Option 1: 20 Min AMRAP 200 Meter Run/200m Row 10 Deficit Push Ups (Use a plate or plates to put your hands on), Regular Pushups, or Hand-release Pushups 20 DB or Med Ball Russian Twists Option 2: 10 Rounds: 20 Reverse Lunges or Jump Squats 15 Push Ups/Ring Ro…Read More

  3. Friday, March 31st, 2017 WOD

    ATHLETE A. WOD Prep Barbell Warm-up: Power Snatch + Clean & Jerk Double Under Practice B. "Oly Mashup" For Time: 30 Power Snatch (115/75)(95/65)(75/55) 30 Clean & Jerk *Every minute perform 15 Double Unders, 10-15 Lateral Bar Hops, or 30 Mountain Climbers --RX Plus (135/95) *The first minute…Read More

  4. Wednesday, March 29th, 2017 WOD

    ATHLETE A. Power Clean Warm-up + 10 minutes to build to a moderate to heavy Power Clean B.“Barbell Cycling” Teams of 3:  1 work, 2 rest AMRAP 25: 65/50 Cal Assault Bike* 50 Power Cleans (135/95)(115/80)(95/65) 65/50 Cal Assault Bike 50 Power Cleans  (155/105)(135/95)(115/75) 65/50 Cal Assau…Read More

  5. Friday, March 24th, 2017: OPEN WOD 17.5!

    Come celebrate the LAST Open WOD and LAST Friday Night Lights of 2017!  Join us for some Protein Shakes & Cupcakes...along with a few beers and margaritas!  Also, the amazing Charlotte Foerschler will be here taking photos of all of you for CrossFit HQ!! WORKOUT 17.5 10 rounds for time of: 9 t…Read More

  6. Wednesday, March 15th, 2017 WOD

    ATHLETE A. 1 1/4 Front Squats 4-5 work sets of 2 reps @ moderate weight (Sweat athletes = Goblet Squats) B. “C2 Cindy” AMRAP 5: 5 Pull-Ups/Ring Rows, 10 HSPU* or regular Pushups, 15 AbMat Sit-Ups 5 Pull-Ups/Ring Rows, 10 HSPU or regular Pushups, 15 AbMat Sit-Ups 100 Double-Unders** Time remainin…Read More

  7. Tuesday, March 14th, 2017 WOD

    ATHLETE & COMPETITOR A. Deadlift: Build to a heavy Single in 10 minutes, not a max. B. “Leg Up” 5 Rounds: 21/15 Calorie Airdyne Bike  or 15/12 Cal Assault -- If bikes are all taken, 21/15 Cal Row 15 Wallballs (20/14) 9 Deadlifts (205/145)(185/135)(135/95)…Read More

  8. Monday, March 13th, 2017 WOD

    ATHLETE A. Pull-up Strength Work 4 Sets: 5-12 Strict Chest to Bar Pull-ups or Regular Strict Pullups* Rest 30-60 Sec 10-15 Strict Ring Rows or Supine Rows (Ring rows with feet on Box) Rest 60 Sec *If you don't have Strict pull-ups yet, consider a red or blue band (no double bands or green allowed) o…Read More