CrossFit programming is designed for universal progression making it the perfect application for any committed individual regardless of experience. We scale load and intensity, we don't change programs.

 

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Workout Of The Day

  • WOD WEEK 1/15/18

    Monday 1/22/18

    BAR MU SKILL 
     
    POWER CLEAN

    On the 90 Second x 6 Rounds:

    3 Power Cleans


    "CHAINSMOKER"

    5 Rounds, starting every 4:00:

    8 CTB Pull-Ups

    18 DB Snatches 50/35 (35/20)

    12/9 Calorie Assault Bik



    Tuesday 1/23/18
     
    "GUTS AND GLORY"

    15-10-5
     Assault, or 80-60-40 DU
     Thrusters 95/65 75/45 55/35

    Directly into…

    15 – 12 – 9
     Row for Calories
     Hang Squat Cleans

    Directly into…

    12 – 9 – 6:
     Barbell Facing Burpees
     Overhead Squats


    Not For Time:
     Accumulate 2:00 in an L-Sit Hold
     *Break up as you see fit

    After :30s, 1:00, 1:30, and 2:00, stop to complete:
     8 Unilateral Strict Presses
     10 Barbell Bent Over Rows




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