Warm up-3 Rounds10 Squat Therapy Reps, use a wall, SLOW. do these right. do not adjust normal squat stance to...Read more

Wod 1 Running with Grace Run 80015 clean and Jerks 135/95Run 80015 Clean jerks 135/95Immediately into Wod 2-20 Minutes to...Read more

Endurance- 8am It’s been awhile since we just went over to the post office road and ran 400’s. When done...Read more

Crossfit Open Wod 18.1 Some of you like open.. some don’t. Either way the open wods are great workouts and...Read more

3 rounds adding a little weight each roundStarting to break down the lifts. This helps EVERYONE! Beginners and advanced athletes....Read more