WOD

CrossFit Total   Find 1RM:   Back Squat Shoulder Press Deadlift   *You will have approximately 15 minutes per lift to find your 1RM. *If you want more than 15 minutes, come to open gym between 11-1 or open gym tomorrow (Saturday) from 2-4. *Beginner athletes should treat today as an opportunity to practice and...

***Download the SugarWOD app and then find/join our gym.  You'll be able to see all of our workouts at 8pm the night before.  There are many features, such as, you'll be able to log your workouts and watch videos to help prepare you for the...

***Download the SugarWOD app and join our gym.  You'll be able to see all of our workouts at 8pm the night before.  There are many features, such as, you'll be able to log your workouts and watch videos to help prepare you for the exercises...

Labor Day, Monday, September 3, classes at 8am and 9:30am only. E3M x 3 Back Squat 10 @ 45% 10 @ 55% Max (up to 20) @ 65% *If 20 reps last week, then add 5 - 10#   For Time: 5-4-3-2 50m Shuttle runs 24-20-16-12 Alt. DB Snatches 5-4-3-2 50m Shuttle runs 24-20-16-12 DB Goblet Squats RX = 50/35...

Labor Day, Monday, September 3, classes at 8am and 9:30am only. EMOM x 24 1:  Cal. Air Bike 2:  Russian Twists 3:  Cal. Row 4:  V-Ups *Active recovery, no score for the workout.   Accessory work: Crossover Symmetry   +   Mobility   7pm Oly: E90S x 5 3 Position Squat Clean & Jerk *Start at 50% and increase if good form   E2M x...

Starting on September 1, we will have 2 upgrades to our monthly programming. We will offer nutritional coaching and competitive programming. Each service will be an extra $30/month or both for $50/month. See your email for more info.  If you didn't get an email, then contact...

Labor Day, Monday, September 3, classes at 8am and 9:30am only. E3M x 4 Superset 10 Bench Press Crossover Symmetry (8 x Row, 8 x Reverse Fly, 8 x Pull down) *Find a comfortable weight for the bench.  Increase or decrease on subsequent sets to always get 10 unbroken reps.   E3M...

E2M x 6 Back Squat 5 Reps @ 55% 5 Reps @ 65% 3 Reps @ 75% 1 Reps @ 80% 1 Reps @ 86% 1 Rep @ 92% *Keep consistent with the percentages or your modification. *We will test our 1 rep max next Friday with the CrossFit Total.   For Time: 20 Toes to Bar 30...