1. Take action! Produce Results!

      Strength Wendler Front Squat 5-5-5 then Every 2 mins for 14 mins: 1 Power Clean + 1 Hang Squat Clean then Every 3 mins for 12 mins do: min 1 = 20 Front Rack Lunges, 95/65 lbs min 2= 10 Bent Over Ba…Read More

  2. Lots of work!

        Strength  Deload then Every 1 min for 3 mins: Snatch Drop 2 Snatch Drops, pick load then Every 2 mins for 10 mins: 2 Snatch Balance + 1 Overhead Squat then Every 2 mins for 8 mins: High Hang Sq…Read More

  3. Friendly Friday!

      Strength Deadlift 3-3-3-3-3-3 Then Every 2 mins for 10 mins: Split Jerk 2 Split Jerks, 75% 1RM Wod 30-20-10 reps, for time of: Row (calories) Push Press, 115/75 lbs Cool Down For time: 30 Handstand…Read More

  4. Dig Deep!

      Strength Deadlift 3-3-3-3-3-3 Wod Complete as many rounds as possible in 20 mins of: Runs, 400 m 15 Back Squats, 155/115 lbs 10 Box Jumps, 24/20 in…Read More

  5. Front Squat

      Strength wendler front squats then Every 1:30 for 9 mins: 1 Power Clean + 1 Hang Squat Clean then Every 2 mins for 12 mins: Squat Clean 1 Squat Clean, pick load WOd Complete as many rounds as possi…Read More

  6. Lets start this day off right!

      Strength Overhead Squat 5-5-3-3-3-1 then Every 1 min for 3 mins: Snatch Drop 2 Snatch Drops, pick load then Every 1:30 for 6 mins: Snatch Balance + Overhead Squat 1 Snatch Balance + Overhead Squat,…Read More

  7. Why Women Should Try Crossfit

    Crossfit is a fantastic workout, and if you’ve tried it then you likely know at least a few of the benefits that you can enjoy while being involved in it. This form of exercise is great for everyone…Read More

  8. Praise God For friendly Friday!

      Strength Wedler strict 6x3   WOd Complete as many rounds as possible in 12 mins of: 3 Snatches, 135 lbs 6 Clean & Jerks, 135 lbs 9 Chest-to-bar Pull-ups 54 Double Unders  …Read More