WOD Blog
Thu, Oct 17 2019

Sat, Oct 23, 2021 at 9:00am Group Workout!: We’re adding new class times beginning in November! Come meet Heath. He will be running our 9am classes on Tuesdays and Fridays and would like to introduce himself with a friendly FREE workout Saturday, October 23rd from 9:00 to 10:30. Come see what the gym is about!

Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (706 days ago)

Death by... Rounds Warm-up: 4 mins of jogging, biking or rowing followed by… 4 rounds not for time of: 20 m high knees 20 m butt kicks 6 steps, walking lunges 6 lateral lunges (3 per side) 50 m run (increase acceleration each time) Death By Shuttle Sprint Set up with two cones 10 m apart With a continuously running clock perform: Shuttle Sprint 10 m in the first 1 min Shuttle Sprint 10 m + 10 m in the second 1 min (2) Shuttle Sprint 10 m + 20 m in the third 1 min (3) Must complete # of sprints in a minute… Continuing this for as long as you are able. Mark last successful minute. Bad Weather Option: “Death By” Row Calories 0%   0% Amber M 15 Rx