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Warm-Up 100 Meter JogSkipping High Knees —>Running High Knees <—10 Pineapple Pickers Strength/Skill EMOM For 9 Miunutes High Hang Power Clean + Hang Power Clean... Read More

Warm-Up 100 Meter Run3 Inchworms10 Air Squats WOD 7 Minute AMRAP: 7 Pull-Ups7 Burpees Rest 3 Minutes Med Ball Hill Run 20/14 Score = Rounds... Read More

Warm-Up 3 Sets: 100 Meter Jog6 Dynamic Scorpions10 Pineapple Pickers6 Dynamic Pigeon WOD 20 Minute AMRAP: 800 Meter Run (20 reps)25/20 Hand Release Push-Ups20 Alternating... Read More

Warm-Up 3 Sets: 5 Cal Row6 Dyanmic Scorpions7 Pineapple Pickers8 Knee Hug to Lunge WOD 20 Minute AMRAP: 7 Deadlift 225/15514 Calorie Row7 Defecit Push-ups... Read More

Don’t forget to have your kids join our CrossFit Kids online class! Signup HERE Warm-Up Complete three sets: :30 Mountain climbers:30 Air Squats:30 Shoulder taps:30... Read More

Strength/Skill Dungeness Complete 5 Sets 2 Power Snatch From Below the Knee + 2 OHS Build Throughout Octopi Complete 5 Sets 2 Snatch From Below... Read More

We’ll have classes at 10&11 am Sunday to make up for Saturday’s snow day! WOD Teams of two, complete 5 rounds for time: 50 Calorie... Read More

WOD “Lynne” Five rounds for max reps of: Bench press (RX=body weight men, 3/4 body weight women) Pull-ups Rest as needed between movements Score =... Read More