Posts Tagged:Workout of the Day


I hope all of you had a fun and safe Halloween. We have normal classes today and we get to pick our brand new CrossFitter of the Month!!! Jose had an awesome reign as COM, but it’s time to pass the crown. For November we actually have a very green, but enthusiastic CrossFitter it is……

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Booo!! We are getting our Halloween festivities underway with this very spooky workout. Costumes are more than welcome!! We will have our normal group classes!   “SPOOKTACULAR!!”” 20 Min. AMRAP: 300m Runs 5 Burpees 10 Jumping Lunges 15 GHD Sit-Ups


We are closing down this week with a fun basic movement workout. If you are still pretty new make sure to practice that big arching kip on the knees to elbow. The motion you generate in the knees to elbows will allow you to be perform toes to bar later on and even get some…

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Lets keep things a little spicy with this easy EMOM.   12 Min. EMOM: 1: 100m Run 2: 10 Kb. Swings (35/26) 3: 10 Burpees


That sure was a fun workout yesterday!! We are knocking down just a notch with this metcon.   3 Rounds: 10 HSPU 20 SDHP (95/55)


Today we will get doing a very awesome partner workout in honor of a very awesome person. That person is Kim Deal!! Today she is turning 29!! She might not look it, but she really is that age. She always inspires us with her relentless work ethic and positive attitude, so bring your buns on…

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We are kicking this week off with a sweet chipper. If you don’t have double-unders fully down, this is the perfect opportunity to get some practice in.   30-25-20-15-10: Goblet Squats (35/26) Double-Unders HR Push-Ups


We are blasting off into the weekend with another grip killer!!   14 Min. EMOM: Station 1: 15 Toes to Bar Station 2: 150m Row


The new cycle is in full affect and we are killing it!! Lets keep the fun going with this fun chipper. 22-16-10-4: Hang Power Cleans (95/65) KB. Swings (62/35) DB. Snatches (40/20)

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