"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

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


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


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


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


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


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


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


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


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


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

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