Little run/Light light light deadlift warm up.Most of this wod will be done outside.. bring your SPF 90 if you get sunburned easy. Why do we do Wods like this? Remember the snatch wod with the 200m meter run… it’s to help teach how to push the pace on running instead of using it as...Read More

Warm up-3 quick round of 10 cal 5 Pull ups10 push ups15 squatsStrength Back squat 5 sets of 3, or Newer athletes that are using lighter weight, 5 sets of 7If you are doing 5 sets of 3 this should be at 90 to 95 percentWod Chelsea Every minute on the minute for 30 minutes...Read More

Warm up. Row 5 minutes, meet at the boardBring sally up overhead squat version with pvc pipe. Want to spice things up…do SOTS presses during your holdStrength-5 sets of this press complex we did a few weeks ago. Try to go heavier. Build up in weight1 strict press, 2 push press, 3 push jerk.* think...Read More

8 minute bike/burpee partner warm upOne bikes slow for a minute one does 10 burpees Grab your favorite bar0-1 Minute 10 power position power clean1-2 Minutes 8 Hang position power clean2-3 Minutes 6 Power clean from the shin3-4 Minutes 6 Hang squat cleans4-5 Minutes 6 Squat cleans from the shinStrengthSpend 20 minutes building to a...Read More

All partner wods, all good old fashioned CrossFit. It’s simple and it works. Wod 1-10 Minutes150 wall ballsWith remaining time perform as many Dballs as possible, pick the heaviest ball available. Non working partner holds a plank during the dball portion Wod 2-10 minute Amrap10 Dumbbell Thrusters 10 BurpeesWod 36 Rounds For time 100’ Double...Read More

8am endurance- Row, run, or bike for 45 minutes. Challenge yourself..you can do this. It will be a slow pace no matter what. this is 90 percent a mental game. No mixing and matching, just go for it! Scale to 30 minutes if you are a new athlete. 9am Mobility Wod 1- 20 minute amrap30...Read More

Warm up-8 Minutes partner bike and burpee1 person bikes a minute1 person does 10 burpeesStrength Deadlift 5×5 Did you max your deadlift last week? Use at least 80 percent of that number for all 5 sets Wod For time: 100-m walking lunge 100 push-ups 100 medicine-ball cleans 100 pull-ups 100-m walking lunge Men: 20-lb. ball...Read More

How is the nutrition challenge going? It only takes a few weeks to make something a habit. Stick with it. If you missed out on this one we will be offering one on one nutrition programs starting in February. Warm up today is all barbell work. Coach will go through the Misfit clean complex one...Read More

Strength and Speed Today! The mile time trial starts at 10 after on the dot. If you are late you will have to time yourselfWarm up-Run 600 x 2During your run do 3 or 4 ten seconds sprints per 600.The first 50 meters of the first 600 perform high kneesThe first 50 meters of the...Read More

Warm up-3 Rounds10 Strict press with a bar10 Good morning with a bar10 lunges in place with bar on backPut your bar away, we wont need them today. there are two 15 Minute Wods With a 5 minute break betweenWod 1-15 Minute Amrap14 Burpees 14 Alternating dumbbell snatchesRest 5 minutes then do wod 2Wod 2Complete...Read More