WOD

Memorial Day Weekend Schedule: Saturday – Murph 8:30 & 9:30 Sunday – No classes/Gym BBQ Monday – Closed Warm-Up 3 Sets: 20 Mountain Climbers10 Lunges6... Read More

Warm-Up 3 Sets: 10 PVC Pass-throughs10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)3 Inchworms Strength/Skill Dungeness Front Squat 12... Read More

Warm-Up 3 Sets: 5 Cal Row10 PVC Pass Throughs20 Mountain Climbers:15 HS Hold or Plank Hold Strength/Skill EMOM For 10 Minutes: High Hang Power Snatch... Read More

Register your kids (ages 6-12) by the end of Wednesday and use the code CFKIDS for $10 off! Click here to register Warm-Up 3 Sets:... Read More

Warm-Up Rowing Pick Drill :30 Arms Only —-> Squats:30 Body Over —-> Sit-Ups:30 Half Slide —> HS or Plank Hold:30 Full Slide —> Mountain Climbers... Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 6-6-6-6 @... Read More

Warm-Up 200 Meter Jog, Then.. 3 Sets: :15 Air Squats:15 Rest:15 Mountain Climbers:15 Rest:15 Sit-Ups:15 Rest WOD Teams of two, with one person “working” at... Read More

Warm-Up 3 Sets: 10 PVC Pass-through Lunges10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)3 Inchworms Strength/Skill Dungeness Front Squat... Read More

We’re excited to announce the return of our CrossFit Kids Summer Course! Register your kids (ages 6-12) by May 25th and use the code CFKIDS... Read More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)20 Mountain Climbers ___________________________________________________________ Strength/Skill Dungeness 4 Power Cleans... Read More