Announcements ***WOD’s can be scaled for athletes of all abilities*** Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) 200-150-100-50 Double unders 100-75-50-15 Air Squats Fitness Push Jerk (5×5 Across ) Build up to a heavy set of 5 Push Jerks and then remain at this weight for another 4 sets. Sport Squat Snatch...Read More

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) 5 Rounds for Time: 500m Row 50 Double Under’sRead More

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) 50-40-30-20-10 Burpees Medball Cleans (20/14)Read More

Main – WOD – (Be)tter View Public Whiteboard CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225# / 155# 15 Box Jumps, 24″ / 20″ 25 Deadlifts, 275# / 185#...Read More

Main – WOD – (Be)tter View Public Whiteboard Back Squat (3 x 5) Add 5 lbs to the weight that you used last Thursday 15 Minute Time cap Metcon (AMRAP – Rounds and Reps) Teams of Two 20 Minute AMRAP: 4 Rope climbs 10 Handstand Push-ups 20 Pull-ups 40 Air SquatsRead More

Main – WOD – (Be)tter View Public Whiteboard Metcon (14 Rounds for reps) 14 Minute EMOM Odd: 7 Toes To Bar + 7 WallBalls (20/14) Even: 7 PC (135/95) + 7 BJ (24/20) – games standardsTo do this WOD Rx Plus, guys must use a 30# medball and girls must use a 20# medball Fitness...Read More

Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Reps) “Deck of Cards” Flip over playing cards one at a time. The suit represents the movement. Hearts = Burpees Diamonds = Sit ups Spades = KBS – you choose the weight Clubs = Air Squats The number on the card represents the number...Read More

Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP: 10 Hand Release Push-ups 20 Air Squats 3 Minute AMRAP: 10 Overhead Lunges (45/25) 20 Ab -mat Sit-ups 3 Minute AMRAP: 10 Kb Swings (70/53) 20 Burpees Power Clean (12 Minute EMOM ) 3 Power Cleans on the...Read More

Main – WOD – (Be)tter View Public Whiteboard Push Jerk (3 x 5 ) Work up to a heavy set of 5 and then perform two more sets 20 Minute Time Cap Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Front Squat (155/105) Burpee Over BarRead More

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) 7 Rounds for Time: 250m Row 15 Box Jumps (24/20″) Games Standards 15 Wallballs (20/14)Read More