Results For Category: "Workout of the Day (WOD)"

Essentials: A. 18min Box Squat to Just below Parallel Build to a heavy Single -then- With 20-30lbs less than your heavy single…

When: Wednesdays at 9:30 am and 6 pm Where: Kids/Teens room at the front of the gym Cost: • No Excuses CrossFit…

Essentials: A. 12min Advanced Rehab Warm Up B. Granite Games ThrowDown WOD #1 15min Find a 1RM Strict Press Find a 3RM…

Essentials: A. 7 Sets 10 Single Arm Russian Kettlebell Swings Per Arm + 50ft Both Arm Kettlebell Overhead carry(One KB in each…

Essentials: A. 6 Sets 3 Strict Press + 2 Push Press + 1 Push Jerk On the 3min Marks B. For Time:…

Wear your Georgia Bulldog Attire Essentials: A. Deadlift 9min to build to 85% for 1 rep B. ‘The Georgia Bulldog’ 4 Quarters…

Bring A Friend 9:30am Class Essentials: A. 12 min EMOM (warm up pace) 1. Russian Kettlebell Swing x 30 sec 2. Frogger…

Essentials: A. 9 Sets Clean Pull Under x 5 reps On the 2min Marks B. 3 Sets 2:30 min AMRAP Barbell Back…

Essentials: A. 12min Advanced Rehab Warm Up B. Granite Games ThrowDown WOD #4 15min AMRAP Row x 250 meters Burpees Over Rower…

Name: Greg Carefoot Age: 48 Occupation: Physical Therapist Hometown: Ottawa Which class time do you usually attend? 4pm Favorite WOD: Anything long…