slide2
Black and White
slide3
Crossfit_1
Crossfit_3
Crossfit_2

W.O.D.

November 22, 2016

11.23.2016 WOD

A. Mobility B. Warm-up Coaches choice C. WOD “Follow the leader” – Teams of 3. Team member 1 Rows 21 calories , upon finishing, then team […]
November 21, 2016

11.22.2016 WOD

A. Mobility & Warm-up B. Strength OHS 3-3-3-3-3 C. WOD AMRAP in 12 min 2 box jumps (24/20) 2 ohs (75/55) 4 box jumps 4 ohs […]
November 20, 2016

11.21.2016 WOD

A. Mobility B. Warm-up 30 double unders 20s L-sit 10 push-ups C. WOD AMRAP in 20 minutes 20 Kettlebell Swings (53/35) 20 Hand release push-ups 20 […]