WOD — September 8, 2026
CrossFit – Tue, Sep 8 General Warmup Banded glute activation (10 reps of everything) 2 Rounds: 8 empty BB strict press 8 empty BB Front squats 5 perfect Split jerks Then BB Warm-up Clean and Jerk (Clean (Jerk Final Rep) 7×2 @ 80-85% Drop and reset) AMRAP 1:30 x 6 (6 Rounds for reps) 2 […]
WOD — September 7, 2026
CrossFit – Mon, Sep 7 LABOR DAY BASH Welcome CrossFit, HYROX, and Focus Friends to our Labor day Community Workout! We are so happy you are wrapping up your long weekend with us. All classes running at 8AM this morning. Gym Hours are 7AM-noon. General warm-up 10 Groiner stretch 20 Deadbugs then… 2 Rounds: P1: […]
WOD — September 6, 2026
CrossFit – Sun, Sep 6 General Warm-up 20 Ankle Pumps / side 12 Sprinter Stretch / side 12 Alt. Spiderman Lunges+Rotation / side 12 Plank to push ups 100 Single Unders (1:00 cap) 600m Run AMRAP 4 minutes 30 Single Unders (:30 max crossover practice after Round 1) 10 Air Squats (KB goblet squats after […]
WOD — September 5, 2026
CrossFit – Sat, Sep 5 General Warm-up 3 Rounds :20 Barbell RDLs :10 Rest :20 Muscle Cleans :10 Rest :20 Burpees over bar :10 Rest For time with a partner, performed as I-go, you-go: (Time) 15-12-9 Deadlift 135/95lbs Lateral Bar Burpee 12-9-6 Deadlift 155/105lbs Lateral Bar Burpee 9-6-3 Deadlift 185/125lbs Lateral Bar Burpee Athletes may […]
WOD — September 4, 2026
CrossFit – Fri, Sep 4 General Warm-up 1:30 Row Then 3 rounds 15 Ring Rows > 10 Kip Swings > 5 Ring PU 20 Air Squats Then 1:30 Row Plenty of time in class; RMU/BMU, long ring/banded low ring review and prep. 21 Min Clock: (3 Rounds for reps) AMRAP 5 minutes 30/22 Calorie Row […]
WOD — September 3, 2026
CrossFit – Thu, Sep 3 General Warm-up 2 Steady Rounds: 15 BTN Snatch Grip Bar presses 15 Banded Pull aparts 15 Banded pause OH Squats (Band held OH) then, 2 Rounds Tall snatch warm-up 2 power position squat snatches 2 low hang to power position snatches 2 low hang statches Snatch (7×2 @ 80-85% Drop […]
WOD — September 2, 2026
CrossFit – Wed, Sep 2 General Warm-up 3:00 Machine 2:00 Banded Glute Activation Steps/ Marches 3 Rounds 8 Squats 8 Kettlebell Swings 3 Vertical Leaps Front Squat (On an every 4:00 clock: Front Squat 6 reps @ 60% 5 reps @ 70% 4 reps @ 80% 3 reps @ 85-90% 2 reps @ 85-95% 1 […]
WOD — September 1, 2026
CrossFit – Tue, Sep 1 General Warm-up 3 Rounds 200m Run 12 Kettlebell Swings 8 RIng Rows Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Feel: Gas Pace: Reach Target Score: 8-12 minutes Firebreather Score: sub 8 minutes Bench Press (10 @ 50% +10lbs 10 @ […]
WOD — August 31, 2026
CrossFit – Mon, Aug 31 General Warm-up 2 Steady Rounds: :30 Assualt Bike 20 duck walk steps 10 Fr Squats (75/55 or less) 5 Split jerks at same weight Then, Banded OH Distraction (1min/each) Then, 2 Rounds Tall clean BB warm up Clean and Jerk (Clean (Jerk final rep) 6×3 @ 75-80% Drop and Reset) […]
WOD — August 30, 2026
CrossFit – Sun, Aug 30 General Warm-up :00 Any Machine or Run 15 Pause Air Squats (pause at bottom for :02) 15 Wall Ball Presses 15 Burpees 3:00 Wall-Facing Squat Hold 300m Run 15 Burpees 15 Wall Ball Thrusters (warm up weight) 300m Run 16 Rounds for Time (Time) 4 Wall Balls 30/20lbs 10/9′ 6 […]