slide2
Black and White
slide3
Crossfit_1
Crossfit_3
Crossfit_2

W.O.D.

December 16, 2016

12.17.2016 WOD

A. Mobility B. Warm-up 250m row 12 Wall Balls 10 push-ups 2 rounds C. WOD 10-9-8-7-6-5-4-3-2-1 Manmakers (50/30)* Walking lunges w/ dumbbell** Pull-ups (Rx+ muscle-ups @ […]
December 15, 2016

12.16.2016 WOD

A. Mobility & Warm-up B. Strength 15 minutes to find 1RM Overhead Squat C. WOD 100 Overhead Squats (95/65) for time. Five (5) Box Jumps every […]
December 14, 2016

12.15.2016 WOD

A. Mobility & Warm-up B. Strength Back Squats 5-5-5-5-5 C. WOD 10 Front Squats 95lb/65lb 10 Toes to Bar 30 Double unders 12 Min AMRAP 000