WOD Saturday, 19 August 2017 01:20

  • We have a couple of guest coaches tomorrow, so come on in and see what they have in store for you!

    8:00- Oly w/ Dave
    9:00- Group WOD w/ Andi

    #weekendgainz #wcfr

WOD Friday, 18 August 2017 03:12

I put the over/under pretty low when we posted running for the WOD, but you guys showed up and killed it! Thanks for proving me wrong-it was time well spent!!
Tomorrow is coach's choice, so your workout will be a pleasant surprise when you get there!

WOD Thursday, 17 August 2017 03:38

  • Sometimes in Crossfit, we run. Are these the sexiest days of training? Perhaps not, but running has so much carryover into other aspects of our training! I hope to see you all tomorrow for some quality intervals!

    Run 200 m. 
    Rest 1:00
    Run 400 m. 
    Rest 2:00
    4 rounds for total time

    #crossfitrunning #cardiofordayz #wcfr

WOD Wednesday, 16 August 2017 01:29

  • Who are you going to be tomorrow? Ali or Liston? Better come in ready... Fight Gone Bad
    Three rounds of:
    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20" box (Reps)
    Push-press, 75 pounds (Reps)
    Row (Calories)
    Max reps. 
    #fgb #wcfr #whatsyourgoal

WOD Tuesday, 15 August 2017 02:07

We're doing olympic weightlfting tomorrow! Don't fret, it won't be the only thing you do. Just the foundation! That being said, let's see some PRs!! Heavy Day

Hang Power Snatch 3-3-3-3-3
Hang Squat Snatch 3-3-3-3-3

Goal is to achieve heaviest set of each. 
#olympicweightlifing #wcfr #heavyday #gainz

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