Category 'WODs'


  • 4.20.2018 Workout of the Day
    Apr 19

    4.20.2018 Workout of the Day

    CrossFit Classes (5AM-9AM + 530PM-7PM) running, squats CrossFit Kids/Teens (430PM) Open Gym (1PM-3PM + 7PM) Dash and Smash (530PM) REMINDERS: There will be no 10AM…


  • 4.19.2018  Workout of the Day
    Apr 18

    4.19.2018 Workout of the Day

    CrossFit Classes (5AM-9AM + 530PM-7PM) back squat, shoulder press, deadlift CrossFit Kids/Teens (430PM) Open Gym (1PM-3PM + 7PM) Dash and Smash (530PM) REMINDERS: There will…


  • 4.18.2018 Workout of the Day
    Apr 17

    4.18.2018 Workout of the Day

    CrossFit Classes (5AM-9AM + 530PM-7PM) kettlebell snatches, sit-ups, lunges CrossFit Kids/Teens (430PM) Open Gym (1PM-3PM + 7PM) Dash and Smash (530PM) REMINDERS: There will be…


  • 4.17.2018 Workout of the Day
    Apr 16

    4.17.2018 Workout of the Day

    CrossFit Classes (5AM-9AM + 530PM-7PM) rowing, dumbbell thrusters, chest-to-bar pull-ups CrossFit Kids/Teens (430PM) Open Gym (1PM-3PM + 7PM) Dash and Smash (530PM) REMINDERS: There will…


  • 4.16.2018 Workout of the Day
    Apr 16

    4.16.2018 Workout of the Day

    CrossFit Classes (5AM-9AM + 530PM-7PM) It’s a surprise! CrossFit Kids/Teens (430PM) Open Gym (1PM-3PM + 7PM) Dash and Smash (530PM) REMINDERS: There will be no…


  • 4.14.2018 Workout of the Day
    Apr 13

    4.14.2018 Workout of the Day

    Restorative YOGA (11AM) CrossFit Class (930AM ONLY) CrossFit Teens (1PM) OPEN GYM (1PM-3PM) REMINDERS: New to CrossFit Throne? “Tama” Cpl. Luke Tamatea, 31, of Kawerau, New…


  • 4.13.2018 Workout of the Day
    Apr 12

    4.13.2018 Workout of the Day

    CrossFit Classes (5AM-9AM + 530PM) box jumps, single-arm overhead squats, GHD sit-ups OR weighted sit-ups Open Gym (1PM-3PM + 7PM) Dash and Smash (530PM) REMINDERS:…


  • 4.12.2018 Workout of the Day
    Apr 11

    4.12.2018 Workout of the Day

    CrossFit Classes (5AM-9AM + 530PM-7PM) cleans, bench press, overhead squats CrossFit Kids/Teens (430PM) Open Gym (1PM-3PM + 7PM) Dash and Smash (530PM) REMINDERS: There will…


  • 4.11.2018 Workout of the Day
    Apr 10

    4.11.2018 Workout of the Day

    CrossFit Classes (5AM-9AM + 530PM-7PM) running, deadlifts, handstand push-ups CrossFit Kids/Teens (430PM) Open Gym (1PM-3PM + 7PM) Dash and Smash (530PM) REMINDERS: There will be…


  • 4.10.2018 Workout of the Day
    Apr 09

    4.10.2018 Workout of the Day

    CrossFit Classes (5AM-9AM + 530PM-7PM) back squats, rope climbs OR pull-ups CrossFit Kids/Teens (430PM) Open Gym (1PM-3PM + 7PM) Dash and Smash (530PM) REMINDERS: There…