Workout Of The Day

  1. Tuesday February 25th, 2020

    TWO FER TUESDAY! PAIR UP! 10 MIN AMRAP 10 POWER CLEANS 105/150# 20 SQUATS BACK TO BACK (PARTNER SQUATS) BURPEES SYNCHRONIZED (MEANS EXACT TIMING) REST 2 MINUTES 10 MIN AMRAP 16 PARTNER WALLBALLS 14/20 LBS 30 BOX JUMPS (ONE GOES AFTHER THE OTHER) ONE, ONE, ONE, ONE :30 SEC L-SIT SIMULTANEOUS FIT CAMP…Read More

  2. Monday February 24th, 2020

    4 more days to bring in your loved one for a FREE MONTH of Fit Camp or Crossfit! MAX ON EACH OF THESE: BACKSQUAT DL STRICT PRESS 8 MIN MAX PER STATION: STRICT TIME CAP OF 24 MIN. WOD: 12 MIN AMRAP 250M SPRINT ROW 25 PUSHUPS 200M RUN FIT CAMP: Ring the Bell 4 RFT 6 box step-ups with a kb 16/24 KG 10 …Read More

  4. Friday January 21st, 2020

    FREAKY FRIDAY! REMEMBER-BRING YOUR PARTNER FOR FREE FOR ONE MONTH DURING FEBRUARY! THE START DATE IS UNTIL THE END OF THE MONTH. 8 DAYS TO GIVE YOUR LOVED ONE THE GIFT OF CROSSFIT AND MAYBE EVEN PUKIE! 30-20-10-5 FRONT SQUATS 85/115 PUSH JERKS 85/115 200M RUN AFTER EACH ROUND FIT CAMP: 4 ROUNDS FOR …Read More

  5. Thursday February 19th, 2020

    21-15-9- POWER SNATCH 55/75# TTB REST 2 MINUTES 4 MINUTES TO FIND A HEAVY POWER SNATCH FIT CAMP: 21-15-9-15 KB POWER SNATCH 16 KG STATIONARY FRONT LUNGES HOLDING 16KG KB AB-MAT SIT-UPS 200M RUN FIT & 50! 4 ROUNDS 10 PULLUPS 12 BOX STEP UPS 15 LBS 15 DIPS 200M RUN CARRYING MEDBALL 14LBS…Read More

  6. Wednesday 19, 2020

    21-15-9 Power Cleans 95/135# Box Jumps 24/30 inches rest 2 minutes 4 min to find a Heavy Power Clean Fit Camp: 21-15-9 DL KB 24/32 kg Box Jumps 20/24 inches Rest 2 minutes 800m run buy out Fit & 50 3 Rounds 15 DL 95lbs 15 DB PP 20# 30 Steps Walking Lunge Rest 2 minutes 2 Rounds 25 Supermans or B…Read More

  7. Tuesday February 18th, 2020

    1. STRICT PRESS-WORK UP TO A HEAVY 3-3-3- TEAMS OF 2! 2000m Row 75 Syncro KB Swings (1.5/1) 1500m Row 100 Syncro Push Ups 1000m Row 75 Syncro KB Swings (1.5/1) FIT CAMP: 3 RFT 10 DB THRUSTERS 20LBS 15 GM 45LB BAR 1 MIN PLANK HOLD 1 MIN SQUAT HOLD AGAINST THE WALL 15 HYPER EXTENSIONs FIT & 50! sa…Read More

  8. Monday February 17th, 2020

    HAPPY PRESIDENT'S DAY! 1. BACKSQUAT work up to a heavy 3-3-3 2. 3 RFT 20 Wall balls (20,14) 9ft target for ladies. 20 Sumo deadlift high-pulls 55/75 LBS 20 Box Jumps 20/24 inches 20 Push press 55/75 lbs 20/14 calorie row 20 Push-ups 10 75% bodyweight back squats from the rack FIT CAMP 3 RFT 15 WALL …Read More

  9. Friday February 14th, 2020

    HAPPY VALENTINE'S DAY!!! BRING YOUR SWEETIE! PAIR UP! BUY-IN: 400M RUN SWEETHEART CARRY (SWITCH AS NEEDED) THEN: 14 MIN AMRAP 10 WALL WALKS (ONE PARTNER HOLDS PLATE OH) 20 (EACH) PARTNER SIT-UPS 30 GOOD MORNINGS 45 LB ALL (ONE PARTNER HOLDS DBs 20/35LBS 40 GROUND TO OH WITH PLATE 25/35LB (THIN PLATE…Read More

  10. Thursday February 13th, 2020

    Bring your SWEETIE for a fun SWEETHEART WOD tomorrow! Workout 1 3 rounds for time: 50 double unders 50 air squats 50 calorie row Workout 2 16 minute amrap: 20 kettlebell swings 16/24 kg 15 burpee box overs 20/24inch Post results to board! FIT CAMP: 3 RFT 25 Burpees 400m Run 25 Pull-ups after… Row …Read More

  11. Wednesday February 12th, 2020

    wACKY WEDNESDAY! 1. HIT 90% OF YOUR STRICT PRESS 3X4 2. OH SQUAT FROM THE RACK: WORK UP TO A HEAVY 3X3 2. 20 TIRES FLIPS DONE WITH A PARTNER (SUPER HEAVY TIRE ONLY IF POSSIBLE) FIT CAMO: 15 MIN AMRAP 10 RING ROWS 12 DB SNATCH 25/35LBS 15 HOLLOW ROCKS 20 SUPERMANS 25 SINGLE JUMPROPES FIT & 50! 3 …Read More

  12. Tuesday February 11th, 2020

    Two Fer Tuesday! 30 Partner Burpees(one holds a plank while the other does a burpee and jumps over) 100 Wall Balls 14/20lbs with 10ft height 100 Steps Walking Lunge w/Barbell on Back/Switch as needed 200 Double Unders(300 singles) 30 Partner Burpees (same as above) FIT CAMP: 15 Min "Cindy" 5 Pullups…Read More