Fran Sliders 3 rds 7-5-3 Thrusters Pull-ups 1 min. Rest PureFit 3 rds 7-5-3 KB Thrusters Ring Rows 1 min. Rest   Mobility WOD: 1) PreWOD – preWOD mobility requires active participation.  It is a prep to improve/mobilize end range, not a stretch. Banded Shoulder Lateral Opener:  Hook a hand through band that is on […]

Surprise TEAM WOD!   No double unders…we promise!

Open WOD 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups *14 min time cap Rx’d: (Ages 16-54) Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches PureFit WOD 2 rounds for time […]

CFCody WOD On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 Just like last week, today we will work our “Goats”.  Working the same movements over the next 4 weeks will show greater improvement than choosing different ones each week. With that being said, breaking apart a movement differently each week […]

2 Boys…1 Determined Mama!! We are honored to have the opportunity to support the Johnson family again this year and very blessed to be apart of Yvonne’s dedication WOD to Dustin. Let’s do what we do best as Crossfitters and lighten the load for this sweet family! Open Gym & Mobility 5:30am & Open Gym […]