WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
| WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
WOD Blog
 | Sat, Dec 19 2015 |  |
 | Thu, Feb 23, 2017 at 6:00pm THE 2017 CROSSFIT OPEN!! |
| Fri, Mar 17, 2017 at 7:00pm SOUTH VALLEY THROWDOWN HOST 7PM |
| Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD |
| Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2 |
| Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
 | Happy Birthday: Louise |
| PARTNER WOD 12/19/15 | WARM UP 12/19/15 |
PARTNER WOD 12/19/15(Rounds, Rx+, Rx2, Rx3) Last team standing!!! Every 2 mins for As long as possible or 26 mins, as a collective team of 2 perform Rounds 1-3(mins 0-6) Wallball-10 reps KB Swing-10 reps Burpee to Plate-10 reps Rounds 4-6(mins 8-12) Wallball-15 reps KB Swing-15 reps Burpee to Plate-15 reps Rounds 7-9(mins 14-18) Wallball-20 reps KB Swing-20 reps Burpee to Plate-20 reps Rounds 10-12(mins 20-24) Wallball-25 reps KB Swing-25 reps Burpee to Plate-25 reps Round 13 (You have 2 mins to complete) AMCAP of Rower Instructions & GOAL: Both team member may be moving at at time, each team gets one KB and one Wallball. You must finish as a team the reps listed. GOAL to be the last team standing!! Rx+: 30#/20#-10'/9', 70#/53#, Jump to 3 55# Plates Rx: 20#/14#-10'/9', 53#/35#, Jump to 1 45 Plate Rx2: 14#/10#-10'/9', 35#/26#, Reg Burpees Rx3: 14#/10# Sub Pushballs, Russian swings 35#/26#, Athletic Burpees |
|
|
