WOD Friday, 01 June 2018 01:38

Any week that starts with “Murph” is bound to feel like the longest week EVER - We’ve got one more workout to finish it off. 

Friday 6/1/18

For time 

30 double unders 

20 burpee box jump overs 24/20

10 power clean & jerks 155/115

*Rest 3 min

30 double unders 

20 burpee box jump overs 

10 power snatch 145/105

*Rest 3 min 

30 double unders 

20 burpee box jump overs 

10 thrusters 135/95

Make sure you’re staying hydrated, taking a rest day/days and getting plenty of sleep! We want you happy, healthy and fit. 

WOD Wednesday, 30 May 2018 20:21

Thursday 5/31/18

For time 

1k row

30 KB swings 

21 Goblet squats 

750m row 

20 KB swings 

15 Goblet squats 

500m row 

10 KB swings 

9 Goblet squats 


Men - 53lbs

Women - 35lbs 


Midline/Core conditioning 

Tabata 1 of the 4, athletes choice

Hollow rocks 

V ups 

Hollow hold

Crunch hold

WOD Wednesday, 30 May 2018 03:33

Everyone put in some solid work today! Shout out to Nancy from the 10AM class who was stoked about going Rx!

Wednesday 5/30/18

Build to a heavy 3 rep touch-n-go Power Clean


7 deadlifts (135/95)

5 burpees 

3 power cleans (135/95)

WOD Tuesday, 29 May 2018 02:22

We loved seeing all of our favorites faces this morning - and some new ones too! 


Tuesday 5/29/18

For time 


Sumo deadlift high pull 95/65

Wall balls 20/14

Midline/Core conditioning 

75 PVC pipe ab mat sit-ups



WOD Saturday, 26 May 2018 02:04

Start em young, we say! Seriously though, Crossfit is completely scalable to all levels, and very beneficial to get kids moving well early in life!

8:00 Oly
9:00 Team WOD

Bring a friend! Good way to spend a Saturday on Memorial Day weekend!

And stay tuned...promotion coming next week!

#crossfit #wcfr #crossfitkids #liftforlife #memorialweekend

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