Friday Aug 5th WOD

TGIF- Just a quick note to say it was another great 101 class last night! Building a strong foundation is key and you all are off to a great start.


Warm Up 


500m Row

2 -25ft Rope climbs

400m Run

2- 25ft Rope Climbs

250m Run or Row

10 Walking Lunges 25lb overhead

Tue WOD Aug 2nd

Good Morning,

Reminder for those N00bies signed up for CF101, it start’s tonight.  6:30pm.  I look forward to seeing you all and starting you on your new adventure.

Warm Up 

Overhead Squat


1 mile run (Down and Dirty mud run stretch goal)

Friday July 29th WOD

Good Morning,  One day until YogaWOD…….the Yoga Workshop for Crossfitters and other Power Athletes. Followed by a Paleo BBQ.  If you haven’t already registered, please do so online.  

Warm Up


12 minute AMRAP

8 Burpee Broadjumps

8 chest 2 Bar Pullups

8 Push Presses

Monday WOD July 25th

Good Morning,  We had such a great time Friday at wild wings cafe…we have to do that again soon.  I love you guys and gals.  If you aren’t going to the games this weekend, come on over and join us for our very first YogaWOD Workshop. Three rounds for time of: 30 Wallball shots, 20…

Saturday WOD July 23rd

WAAAAAKEEEE UPPPPPPP.  Good Morning,  We had such a great time yesterday.  Yall are the BOMB.  Wild Wings Cafe is my friend.  LOL.  now we are back at it . Warm Up    then “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Post…

Wed WOD July 20th

Good Morning, time for some Friday Fun guys and gals……WILD WING CAFE FRIDAY 700PM WEB GINN RD. (This is after 6pm class)   warm Up then “Manion” Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps Post time to comments. Enlarge image First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania,…

Tue WOD July 19th

Good Morning Iconz, We had so much fun with our Relay WOD yesterday!  As promised I will have your Starbucks cards today too.  You all are so awesome and we are going to be doing wings night either thursday or Friday this week at the new Wild Wing Cafe (Yummy). Warm Up “Bear Complex” 5…

Thurs July 14th WOD

Good Morning,  We still have a few spots open for the YOGAWOD Workshop.  Please register online. We will be having a Paleo BBQ directly following that as well and want to make sure we have enough eatings for everyone.  I’d love to see you all there. Warm Up then Thrusters 3-3-3-3-3 400m farmers walk 65lb…