Work Out Of The Day

Sunday March 7, 2021

Sunday March 7, 2021

Don’t forget to pay attention to your mobility this weekend! __ Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on! __ WOD “H(arm)ful” 4 Rounds For Time [30 Minute Cap]: 40/30 Calorie Bike Erg 200 Meter Farmers Carry (50’s/35’s) 100′ Walking Lunges __ DAILY MINDSET “If you ...

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Saturday March 6, 2021

Saturday March 6, 2021

Jake is working through his Squat Snatches like a boss! __ Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join. __ WOD “Powerlines” AMRAP 25: 20 Power Snatches (95/65) 4 Rounds of “Cindy” 800/600 Meter Row __ DAILY MINDSET “Water the flowers. Not the weeds.” Imagine your vision ...

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Friday March 5, 2021

Friday March 5, 2021

Donette is crushing the Dumbbell Snatches during Tuesdays WOD! __ WOD Barbell Cycling On the 1:30 x 6 Sets: 9 Deadlifts 6 Hang Power Cleans 3 Push Jerks “One at a Time” For Time: 30 Burpee Box Jump Overs (24″/20″) 30 Power Clean & Jerks (155/105) 30 Burpee Box Jump Overs (24″/20″) __ DAILY MINDSET ...

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Thursday March 4, 2021

Thursday March 4, 2021

Have you got your new CFD hoodie yet?! __ Happy Birthday Kamrie! __ WOD “Jackpot” AMRAP 20: 1,000 Meter Bike 50 AbMat Sit-ups 30 Russian Kettlebell Swings (70/53) __ DAILY MINDSET “Stay committed to your decisions, but stay flexible to your approach.” ~Tony Robbins We can’t always see what is ahead on the windy road. ...

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Wednesday March 3, 2021

Wednesday March 3, 2021

Throwback to 2011! Quite a few of our members are coming up on their 10 year CrossFitversary! Yes that’s a word. See if you can pick out the people you now! __ WOD “Whatever’s Left” AMRAP 5: Buy-In: 500/400 Meter Row Max Rounds With Time Remaining: 12 Thrusters (95/65) 12 Toes to Bar Rest 5 ...

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Tuesday March 2, 2021

Tuesday March 2, 2021

Nick, Laura, and Tanya are taking advantage of Heathers Saturday Zoom Yoga! __ WOD “Single All the Way” AMRAP 18: 20 Single Dumbbell Alternating Power Snatches (50/35) 20 Box Jump Overs (24″/20″) 20 Single Dumbbell Hang Clean & Jerks (50/35) 15/12 Calorie Bike __ DAILY MINDSET “I would rather die of passion than boredom.” ~Vincent ...

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Monday March 1, 2021

Monday March 1, 2021

Andrew is keeping his pace with great form throughout the Renegade Rows during Thursdays WOD! __ WOD “Airborne” AMRAP 25: 6 Rounds For Time: 45 Double Unders 30 Air Squats 15/12 Calorie Row Time Remaining: Build to Heavy 3-Rep Front Squat __ DAILY MINDSET “Hope and despair are both self-fulfilling prophecies.” ~Ernest Hemingway If you ...

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Sunday February 28, 2021

Sunday February 28, 2021

Don’t forget to give your mobility a little attention this weekend! __ Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on! __ WOD “Forty Five” EMOM x 40 (5 Rounds): Minutes 1-2: Row or Bike Meters Minute 3: Strict Press (45/35) Minute 4: Back Rack Reverse Lunges ...

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Saturday February 27, 2021

Saturday February 27, 2021

Who’s ready to get on the Saturday bike train?! __ Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join. __ WOD “Mindreader” AMRAP 20: 400 Meter Bike 7 Power Cleans (115/85) 7 Burpees 🙂 __ DAILY MINDSET “What you resist, persists.”” What would you think about if I ...

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Friday February 26, 2021

Friday February 26, 2021

Ary is making sure to keep her arm close to her ear as she works through her Dumbbell Snatches! __ WOD Snatch Technique On the Minute x 10: 1 Snatch Deadlift 1 Hang High Pull 1 Hang Power Snatch 1 Overhead Squat 1 Squat Snatch “What’s Up?” AMRAP 9: 3 Squat Snatches (95/65) 3 Toes ...

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