"The lessons learned through physical training are unavoidable.
The character traits required and developed through physical training are
universally applicable to all endeavors. Perseverance, industry, sacrifice, self-control, integrity, honesty, and commitment are best and easiest learned in the gym."

Greg Glassman, CrossFit Founder

Recent WOD’s

This is where you can view the Work Out of the Day (WOD). You can also view previous WODs that have been posted.

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WOD-03-28-14

Strength 3×5 Front Squat + 1 OHS WOD-03-28-14 75 Double-unders 40 HSPU 40 KBS...

WOD-03-27-14

Strength 5X1 Hang Clean (just above knee) & Jerk – work to a max for the...

WOD-03-26-14

Strength 1) Back Squat: 1X20 @ 90% of 140318 – rest 2:00 (before #2) 2) Front Squat:...

WOD-03-25-14

Strength 7X1 Hang Snatch (just above knee) – work to a max for the...

WOD-03-24-14

Warm UP 2 rounds: Row 15 Cals 7 TTB 7 Wall Balls 20/14# 5 Power Cleans 155/105# 3...

WOD-03-21-14

Strength 1) Back Squat: 1 attempt to establish a 20RM – rest 2:00 (before #2) *Add...

WOD-03-19-14

Strength Split Jerk 3-3-3 WOD-03-19-14 20 minute AMRAP of: 40 Double-Unders 20 Overhead...

WOD-03-18-14

Strength 5×3 OHS WOD-03-18-14 7 min AMRAP: 2 Power clean + jerk (50 % of 1 RM) ...

WOD-03-13-14

WOD-03-13-14 “RJ” 5 rounds for time of: Run 800 meters 15-foot rope climb, 5...

WOD-03-12-14

Strength 1) Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2) 2) Front...

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