WOD  3 ROUNDS FRONT SQUAT  185/130  x 5 MUSCLE UP  x 5 then 3 ROUNDS CLEAN  135/95  x  10 PULL-UP  x  10   CLICK HERE FOR MOBILITY WOD

WOD4 ROUNDSTHRUSTER  75/50  x  15ROPE CLIMB  x  4DOUBLES  x  30 ATLAS STONE  152/92  x   4 One of our Boot Camp classes enjoying a victory win on one of the races. It pays to be a winner!!!If you live in Hampton Roads and are interested in doing a Boot Camp give us a call!!!

WOD “Diane“ 21-15-9 reps of: 225 pound DeadliftHandstand push-ups LORI DOING SOME HEAVY BAG CARRIES DURING ONE OF OUR SATURDAY MORNING WORKOUTS.  DON’T FORGET EVERY SATURDAY WE OFFER FREE CROSSFIT CLASSES SO BRING A FRIEND AND LET THEM TRY IT OUT WITH YOU!!  DON’T FORGET ABOUT OUR ZUMBA CLASSES HERE AT THE COMPOUND. THAT’S RIGHT […]