Workout of the Day

FRIDAY 180525

Gymnastics “GOAT” Day A “Goat” in CrossFit is a movement you struggle with.  Today is a good opportunity to practice your gymnastics “Goat” and move the needle in the right direction.  Today will be focused on low intensity and focused… Read more »


I. Warm-Up II. “Clean it Up” 5 Rounds, Each For Time Row 500 meters 7 Power Cleans 155/105 *Rest the Remainder of 5 minute period* *Complete a New Set Every 5 Minutes* Level III = Rx Level II = 135/85 Level… Read more »


I. Warm-Up II. “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball… Read more »

TUESDAY 180522

I. Warm-Up II. “Cement Mixer” 7 Rounds, Each For Time:   -200 meter Run -12 Toes To Bar *Rest the remainder of 3 Minute Period* *Complete a New Set Every 3 Minutes* III. Cool Down

FRIDAY 180518

20 Minute Partner AMRAP: Max Meters on Concept 2 Rower* *Alternate every 250 meters *While resting, heavy farmers carry down and back* II. ROMWOD Cool Down Session