WOD — September 12, 2026
CrossFit – Sat, Sep 12 General warm-up 4 Rounds :20 Machine :10 Rest :20 Burpee :10 Rest :20 Ring Rows :10 Rest 4 Rounds for time with a partner (Time) 24 Burpee Pull Ups, split Machine*, together *Machine menu – 500/450m Row – 450/425m Ski – 1000/900m C2 Bike – 1.2/1.0k Air Bike – 400m […]
WOD — September 11, 2026
CrossFit – Fri, Sep 11 General warm-up Dead hang 1:00 Then coach led warm-up: 10 burpees AFAP :30 squat hold 10 jumping lunges :30 squat hold 10 BTN Empty bar presses :30 OH squat hold 10 strict pull-ups :30 OH squat hold Then BB warm-up Snatch (Snatch 7×2 @80-90% Drop and reset) Accessory: (Checkmark) 5×3 […]
WOD — September 10, 2026
CrossFit – Thu, Sep 10 General warm-up On a 7 minute clock 500m jog Then in time remaining AMRAP 15 Jump rope reps* 9 Squats :15 Handstand hold *Jump rope reps can be singles, x- overs or double unders AMRAP 14 Minutes (AMRAP – Rounds & Reps) 3 Wall Walks 3 Front Squats 155/105lbs 30 […]
WOD — September 9, 2026
CrossFit – Wed, Sep 9 General warm-up 3 Rounds 15/12 Calorie Air Bike 12 Barbell RDLs 9 Sit Ups For Time (Time) 75/60 Calorie Air Bike Then 6 Rounds 9 Deadlifts 205/145lbs 9 Toes to Bar Then 75/60 Calorie Air Bike Feel: Muscle Overload Pace: Sustain Target Score: 18-23 minutes Firebreather: Sub 18 minutes 5 […]
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 […]