WORKOUT OF THE DAY

Monday, April 22nd

YOUR PROGRAM FOR SPRING This week, you get a preview of what’s to come in the next 12 weeks. Coach Travis has put together another video explaining the focus of this cycle and a few specific...

Read more

CrossFit WOD, April 20, 2019

Saturday, April 20th 2019 Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX...

Read more

Friday, April 19th

Train. Perform. Recover. With a proper workout program you’ll have the information and coaching to apply these workouts to what will get you the BEST results. Different days, different skills, and...

Read more

CrossFit WOD, April 18, 2019

Thursday, April 18th Metcon Metcon 5 rounds: 10 Front rack lunge steps 35/20 15 cal row 20 hollow rocks Metcon (AMRAP – Reps) 18 min AMRAP: 10 DB step ups (left hand and left leg 10 bent...

Read more

Wednesday, April 17th

Happy Birthday Natalie! A) “Danny”20 minute AMRAP30 Box Jumps 24/2020 Push Press 115/7530 Pull-Ups This is our first Hero WOD of spring. Pick a weight/scaling you can do for at least 10 reps of...

Read more

CrossFit WOD, April 17, 2019

April 17th Brief Happy Birthday Natalie! Metcon Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24" 20 Push Press, 115# 30 Pull-ups In honor of Oakland SWAT Sergeant...

Read more

Tuesday, April 16th

A) 10 rounds:Max effort bike in 10-15 seconds2 Back Squats at 70-80% 1RMrest 60 seconds between rounds Score = heaviest squat Training day. Can you squat when you’re tired? Work up to about 70% in...

Read more

Monday, April 15th

LVL1 A) Three sets of:Pause Bench Press x 8 reps Rest 45 secondsSingle-Arm DB Row x 6-8 reps each armRest 45 secondsV-Ups x 10-15 repsRest 45 seconds LVL2 A) 3 sets of: Paused Bench Press x 5 reps...

Read more

Saturday, April 13th

Happy Birthday Lisa, Trent and Blake! A) In teams of two:Row 4000 meters Then… 150 Double unders30 Power snatch 95/65150 Double unders12 Ring muscle-ups150 Double unders30 Bar facing...

Read more

Friday, April 12

LVL 1A) On the minute, for 15 minutes (5 sets):Minute 1 – Goblet Squat x 6 reps (slow down/fast up)Minute 2 – Hanging Med Ball Hamsting Curl 20/14 Minute 3 – Hollow Rock or Hold x 30 seconds LVL...

Read more

Thursday, April 11th

A) 3 Rounds40 sec on/20 sec rest1) Row2) Crab walk (or rock back & forth… hips UP!)3) Hang from bar–HOLLOW4) L-Sit Hold 5) Bent Over Reverse DB Flys (light) Gymnastics/and active shoulder...

Read more

Wednesday, April 10th

A) 4 sets of: Paused Bench Press x 5 reps 2 second pause at the bottom. Build over the sets to a tough 5. (Similar to last Friday). B) THEN, drop to 75% of that weight for a single AMRAP set, NOT...

Read more

Tuesday, April 8th

Happy Birthday Ama! A) On the minute, for 12 minutes:Power Clean x 2 repsThe weights should EXplosive. Build to the 70-80% range. NOT touch and go. Scale with Hang Power Cleans. B) 5 minutes max...

Read more

CrossFit WOD, April 9, 2019

Tuesday, April 9th Brief Happy Birthday Ama! Strength Power Clean (2-2-2-2-2-2-2-2-2-2-2-2) On the minute, for 12 minutes: Power Clean x 2 reps The weights should EXplosive. Build to the 70-80%...

Read more
Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531