WOD — March 17, 2026

CrossFit – Tue, Mar 17 General Warm-up 20 Dead Bugs 10 Kickstand Kettlebell Deadlifts per leg, then: 3 rounds :45 Machine or 150m Run 8 Russian KBS 8 Reverse Lunges Deadlift (“Deadlift 11 reps @ 50% 1RM 9 reps @ 60% 1RM 7 reps @ 70% 1RM 5 reps @ 80% 1RM 1 max rep […]

WOD — March 16, 2026

CrossFit – Mon, Mar 16 General Warm-up 3 rounds 1:00 Machine or 200m Jog 20 Mountain Climbers 5 Tempo Ring Rows 5 Tempo Push Ups 5 Tempo Goblet Squats, light KB Tempo: 3 seconds down, full pause, 3 seconds up on all tempo reps. Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 […]

WOD — March 14, 2026

CrossFit – Sat, Mar 14 General Warm-up Partner “Rowling” Set a 7 minute clock One partner rows 150m at a time For every meter +/- 150m = 1 Burpee for both athletes (10 rep cap per Rowl) For time with a partner: (Time) 60 Calorie Row 120 KB Swings 70/53lbs 60 Calorie Row 90 Toes […]

WOD — March 13, 2026

CrossFit – Fri, Mar 13 CF OPEN 26.2 Stay tuned for the workout update! 5AM-7:30AM Morning Madness Brief at 5:15 First heat starts at 5:30 and will run every 20 min 12:15 class 4PM-6:30 PM Friday Night lights Brief at 4:15 first heat at 4:30 and will run every 20 min workout review will occur […]

WOD — March 12, 2026

CrossFit – Thu, Mar 12 General Warm-up 3 rounds :20 Plate Ground to Overhead :10 Rest :20 Plate Burpees :10 Rest :20 Elbows Plank :10 Rest Deadlift (“EMOM 10 Minutes 2 Deadlifts @ 50-60% 1RM Lower the bar under control. Stand and reset between reps. Pull the bar off the floor FAST.”) 3 rounds for […]

WOD — March 11, 2026

CrossFit – Wed, Mar 11 General Warm-up AMRAP 5 minutes 500m Bike 20 Line Hops 10 Ring Rows AMRAP 20 Minutes (AMRAP – Rounds and Reps) 1,500/1,300m C2 Bike or 1.8/1.5k Air Bike 50 Crossover Single Unders 10 Pull Ups Feel: Cardio Pace: Sustain Target Score: 4-5 rounds Firebreather Score: 5+ rounds Power Snatch (Power […]

WOD — March 10, 2026

CrossFit – Tue, Mar 10 General Warm-up 400m Jog 20 PVC OH Walking Lunge + Pass Through 20 Mountain Climbers 10 PVC Pipe Overhead Squats 5x 2:30min AMRAP (5 Rounds for reps) (1) AMRAP 2:30 Minutes 24 Overhead Squats 95/65lbs Max Duration L-Sit Hold in remaining time Rest 2:30 (2) AMRAP 2:30 Minutes 20 Overhead […]

WOD — March 9, 2026

CrossFit – Mon, Mar 9 General Warm-up 5:00 machine At 1:30 & 3:00 perform 8 KB Taters Tight class today- keep warmup short and sweet! Squat Clean (Find a 1RM Clean (20 min) Every 3:30 until failure 2 Burpee Box Jumps* 1 Squat Clean starting at 75% *Jump POWERFULLY to any height. Add 5-15lbs per […]

WOD — March 7, 2026

CrossFit – Sat, Mar 7 General Warm-up AMRAP 6 minutes Jog 100m 8 Air Squats :15 Dead Hang from bar 12 Rounds for time with a partner (Time) Partner 1: Run 200m Partner 2: 10 Wallballs 20/14bs to 11/10′ + 6 Strict Pull Ups Both partners work at the same time, and switch stations once […]

WOD — March 6, 2026

CrossFit – Fri, Mar 6 CF OPEN 26.2 Stay tuned for the workout update! 5AM-7:30AM Morning Madness 12:15 class 4PM-6:30 PM Friday Night lights workout review will occur within the first 15 min of session. please show up within the last 30 minutes of a session to ensure enough time for you to complete the […]