WOD: July 19th, 2018

WOD: July 19th, 2018

ANNOUNCEMENTS NEW ADDRESS: 3120 44th Ave N Saturday, July 21st 10am Introductory Class Cancelled Monday, July 23rd 12pm Class Cancelled Friday, July 27th FRIDAY NIGHT LIGHTS!!! Friday, August 10th Friday Night Lights Location: Crossfit 727 Warm-Up Inchworm w/ Downward Dog + Calf Stretch x5 Leg Swings x40 Trunk Twist x20 RDL’s x20 Windmills x20 Bear […]

WOD: July 18th, 2018

WOD: July 18th, 2018

ANNOUNCEMENTS NEW ADDRESS: 3120 44th Ave N Every Saturday!!! Free Introductory to Crossfit WOD @ 10am – Everyone is Welcome Friday, July 27th FRIDAY NIGHT LIGHTS!!! Friday, August 10th Friday Night Lights Location: Crossfit 727 General Warm-Up & WOD Prep Crossover Symmetry 400 M RUN/5OO M Row/15 cal AD Couch Stretch 90 sec (ea side) […]

WOD: July 17th, 2018

WOD: July 17th, 2018

ANNOUNCEMENTS NEW ADDRESS: 3120 44th Ave N Every Saturday!!! Free Introductory to Crossfit WOD @ 10am – Everyone is Welcome Friday, July 27th FRIDAY NIGHT LIGHTS!!! General Warm-Up & WOD Prep 400 M RUN/5OO M Row/15 cal AD Iron Cross x20 Bird Dogs x20 Bridges x20 Inchworm w/ 3 Push-Ups x5 3 Air Squats Plus […]

WOD: July 16th, 2018

WOD: July 16th, 2018

ANNOUNCEMENTS NEW ADDRESS: 3120 44th Ave N Free Introductory to Crossfit WOD @ 10am – Everyone is Welcome Friday, July 27th FRIDAY NIGHT LIGHTS!!! Warm-Up 400 M RUN/5OO M Row/15 cal AD Olympic Wall Squats (4 mins total) Banded Good mornings x20 Spiderman Lunges 50′ Side Lunges x20 Pass throughs x20 Shoulder Rotations Strength Warm-Up […]

WOD: July 14th, 2018

WOD: July 14th, 2018

Gymnastic/Skill/ROMWOD 1. Gymnastics, 5 RNFT 10 Strict pull ups 30 sec. weighted wall sit 2. 10 min HS Walk, HS Hold, or Wall Walk Practice + 10 min Rope climb practice 3. ROMWOD Open 18.Zero 21-15-9 reps for time of: •Dumbbell snatches •Burpees, jumping over the dumbbell Men: 50-lb. dumbbell Women: 35-lb. dumbbell

WOD: July 13th, 2018

WOD: July 13th, 2018

FINISHER/ROMWOD 1. FINISHER 2 min max burpees & sit-ups Min 1 Partner 1 burpees Partner 2 Prowler Trips (10 meters) Min 2 Partner 1 Prowler Trips Partner 2 burpees *score is total reps 2. ROMWOD Warm-Up Coaches choice. Have Fun!!! Bring A Buddy Partner WOD Fitness For Time Buy-in 20 Cal AD or Row 2 […]

WOD: July 12th, 2018

WOD: July 12th, 2018

ANNOUNCEMENTS NEW ADDRESS: 3120 44th Ave N Every Saturday!!! Free Introductory to Crossfit WOD @ 10am – Everyone is Welcome Friday, July 13th Next Bring A Buddy Day! – Family, Friends, & Co Workers are all Welcome! Friday, July 27th FRIDAY NIGHT LIGHTS!!! Warm-Up Inchworm w/ Downward Dog + Calf Stretch x5 Leg Swings x40 […]

WOD: July 11th, 2018

WOD: July 11th, 2018

ANNOUNCEMENTS NEW ADDRESS: 3120 44th Ave N Every Saturday!!! Free Introductory to Crossfit WOD @ 10am – Everyone is Welcome Friday, July 13th Next Bring A Buddy Day! – Family, Friends, & Co Workers are all Welcome! Friday, July 27th FRIDAY NIGHT LIGHTS!!! WOD Fitness Chipper, for time 500m row, 500 SkiErg, 25/20 calAD or […]

WOD: July 10th, 2018

WOD: July 10th, 2018

ANNOUNCEMENTS NEW ADDRESS: 3120 44th Ave N Every Saturday!!! Free Introductory to Crossfit WOD @ 10am – Everyone is Welcome Friday, July 13th Next Bring A Buddy Day! – Family, Friends, & Co Workers are all Welcome! Friday, July 27th FRIDAY NIGHT LIGHTS!!! General Warm-Up & WOD Prep 400 M RUN/5OO M Row/15 cal AD […]