Workout of the Day

Mobility Tuesday, August 23, 2016


Mobility Classes are Tuesday and Thursday at noon and 5pm!  RSVP on WODhopper to hold your space!

Check out this month’s CrossFitter of the Month HERE!

CrossFit Classes:

The WOD:

5 Rounds for Time of:

400 meter run
12 handstand push-ups
12 deadlifts (225/155)

Monday’s WODboard:



Monday, August 22, 2016


For Monday’s CrossFit Conditioning Class, click HERE!

CrossFit Classes:

Olympic Total:

Warm up and take 3 attempts at your max snatch.
Warm up and take 3 attempts at max clean and jerk.
Be sure to take note of your efforts. We will be using those over the next few weeks.

8 min ascending AMRAP
3-6-9-12… reps of:
Thrusters (95/65)
Chest-to-bar pull-ups



Friday, August 19, 2016


CrossFit Classes:

Partner “McGhee”

30 Min AMRAP
With one person working at a time and completing a full round before switching.
5 Deadlifts (275/195)
13 Push-ups
9 Box jumps (24/20)

Friday’s CrossFit Conditioning Class:

A. 4 min AMRAP

10 wallballs

10 box jumps

Rest 2 min

B. 4 min AMRAP

7 burpees

7 pull-ups

Rest 3 min

C. 4 min AMRAP

8 jumping lunges

12 sit-ups

Rest 4 min

D. 4 min AMRAP

7 push-ups

15 squats


Thursday’s WODboard:




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