Category 'WODs'


  • 4.25.2015 Workout Of the Day
    Apr 25

    4.25.2015 Workout Of the Day

    CrossFit Class (930AM ONLY) Warrior Zanshin (1100AM ONLY) “Foo“ Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb….


  • 4.22.15 Workout of the Day
    Apr 22

    4.22.15 Workout of the Day

    Early Dash and Smash (530AM-6AM) running. muscle-ups CrossFit Classes (6AM-11AM + 530PM + 630PM) First… L-sits Then… running, muscle-ups #dashandsmash


  • 4.20.2015 Workout Of the Day
    Apr 19

    4.20.2015 Workout Of the Day

    Early Dash and Smash (530AM – 6AM) overhead walking lunges, strict-form sit-ups, strict supermans CrossFit Classes (6AM – 11AM + 530PM – 730PM) First… back…


  • 4.18.2015 Workout of the Day
    Apr 18

    4.18.2015 Workout of the Day

    CrossFit Class (930AM ONLY) Warrior Zanshin (1100AM ONLY) “Bowen” Captain Jeffrey Bowen—of Alexander, North Carolina—died July 28, 2011. The 37-year-old was a 13-year veteran of…


  • 4.16.2015 Workout Of the Day
    Apr 15

    4.16.2015 Workout Of the Day

    CrossFit Classes (6AM-11AM + 530PM + 730PM) First… back squats Then… snatch, clean, deadlift Finish with… Treat?! Open Gym (630PM ONLY)


  • 4.13.2015 Workout Of the Day
    Apr 12

    4.13.2015 Workout Of the Day

    Early Dash and Smash (530AM – 6AM) rowing + sit-ups OR double-unders CrossFit Classes (6AM – 11AM + 530PM – 730PM) First… back squats Then… rowing…


  • 4.11.2015 Workout Of the Day
    Apr 11

    4.11.2015 Workout Of the Day

    CrossFit Class (930AM ONLY) Warrior Zanshin (1100AM ONLY) “Gaza” U.S. Air Force Major Lucas “Gaza” Gruenther—of Twain Harte, California—died Jan. 28, 2013, when his F-16…


  • 4.7.2015 Workout Of the Day
    Apr 07

    4.7.2015 Workout Of the Day

    CrossFit Classes (6AM-11AM + 530PM-730PM) First… squat cleans Then… box jumps, strict-form sit-ups, supermans Finish with… treat?!


  • 4.4.2015 Workout Of the Day
    Apr 04

    4.4.2015 Workout Of the Day

    Jesus WOD (930AM-12PM)


  • 3.30.2015 Workout Of the Day
    Mar 30

    3.30.2015 Workout Of the Day

    Early Dash and Smash (530AM-6AM) sumo-deadlift high-pulls, push press, and back squats CrossFit Classes (6AM-11AM + 530PM-730PM) First… push press Then… sumo-deadlift high-pulls, push press,…