Momentum

Dynamic warm up Working on your own 60sec per station no rest between stations, total 30 mins work Prowler push OH press / ring rows - change every 15 reps Ab Matt sit ups / rev hypers - change every 15 reps Sled dragging Battle ropes Ring jump pull ups / squats - change every 15 reps Press ups /... [Read more]

Strength 10 Rounds of: A-1 DE: Deadlift 70% 1RM 3reps A-2 DE: Push-Press 70% 3 reps DE effort switch between exercises on the minute every minute for 10 minutes W.O.D Fight Gone Bad Set the clock to 18minutes 3 rounds of :60sec at each station: Wall-ball, 7/5kg, 10 ft target (Reps) Sumo deadlift high-pull, 35/25kg (Reps) Box Jump, 20" box... [Read more]

You’ve been BUSTING YOUR ASS in our Met-Cons and feeling the Delayed Onset Muscle Soreness (DOMS) from the CrossFit WODS.  You’re getting stronger, fitter and faster, but are you achieving your goals?  You should join us for a 30-day Paleo Challenge It’s time to put all the pieces of the puzzle together and learn how to eat clean, train dirty... [Read more]

Strength & Skill A-1 Strict Barbell OHP  4 x CFA 6-10 BC: 10-12 3010 rest :60 A-2 Pull-up (Kipping practice) 4 x 10-20 XXXX rest :60 B-1 Barbell Floor Press 3 x 10-12 2010 rest :30 B-2 1-Arm KB Row (bench/box) 3 x 8-12 each arm 31x0 rest :30   W.O.D TOTAL (15min) Count total reps for: 3 Rounds of:... [Read more]

Triathlete: Day 1: Swim - Repeat 250m, recover 3:00, until form/pace deteriorates Day 2: Bike - 30 on / 30 off, until form/pace deteriorates Day 3: Run - Repeat 800m, recover 3:00, until form/pace deteriorates Day 4:  Swim - 1000m TT Day 5 : Bike - 16M TT Day 6: Run - 6m @ 80% 3M TT pace Runner: Day 1: Repeat 800m, recover 3:00,... [Read more]

Flexibility - Psoas smash with lacrosse ball & Flexor WOD (butt) smash with lacrosse ball - High Hamstring Flossing & Dead lift simulation Strength & Skill A-1 Dead lift 4 x CFA: 3-5 BC: 6-10 31x1 rest :60 A-2 Press-ups 4 x AMRAP 2010 rest :60 B-1 KB Front Rack Walking Lunges 3 x 22-24 2010 rest :30 B-2 KB... [Read more]

Strength & Skill A Snatch High Pulls 5 x 3-5 XXXX rest 2:00 B-1 Overhead Squats 4 x 6-8 3010 rest :60 B-2 Hollow Rocks 4 x 15-20 1010 rest :60   W.O.D Run 400 meters Then - 2 rounds of: 25 Burpees 20 Pull-ups 15 KB Goblet Squats 24/16kg 10 Kettlebell swings 24/16kg 5 Handstand push-ups (scale: push-ups) Then... [Read more]

Strength & Skill A-1 Pull-ups 4 x CrossFit Athlete 6-8 Body Composition 10-12 3110 rest :60 A-2 1-Arm KB Press 4 x CrossFit Athlete 6-8 Body Composition 10-12 3110 rest :60 B-1 Inverse Ring Rows 3 x 15-20 30x0 rest :30 B-2 Head Stand Practice (<:60sec) rest :30   W.O.D 10-9-8-7-6-5-4-3-2-1 reps of: Deadlift 60% 1RM Handstand Press-up / Wall... [Read more]

Strength A-1 Back Squat 4 x CrossFit Athlete 6-10 Body Composition 8-12 3110 rest :60 A-2 OH Split Squat 4 x 10-15 3010 rest :60 B-1 GHD Back Extension 3 x 10-15 31x0 rest :30 B-2 Band pull-throughs 3 x 10-15 30x1 rest :30   W.O.D 16min TOTAL 2 Rounds of: 7 min AMRAP: 7 Back Squats @ 60% best... [Read more]