We proudly program ‘classic’ CrossFit style workouts including a variety of gymnastics, weightlifting, and monostructural movements.

If you would like to become a member or just try us out, please contact us to schedule your free trial class!

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We no longer post the workouts to the blog. If you want to see the workout, click the “WOD” button on the bottom right.

If you want to see a sampling of past workouts, scroll back through old blog posts.

WE WILL BE DISCONTINUING THE BLOG. YOU CAN STILL FIND THE WORKOUT ON SUGARWOD. PLEASE DOWNLOAD THE SUGARWOD APP BY CLICKING HERE.

4/1/23

WOD

10-9-8-7-6-5-4-3-2-1 reps for time of:
Clean and Jerk, 135/95-lbs.
Burpees over the Bar, 2x reps

3/31/23

WOD

12 minute EMOTM of:
1: Bench Press, 10 reps
2: Bent Over Row, 10 reps
3: Rest

12 minute EMOTM of:
1: Ring Row, 10 reps
2: Ring Push-ups, 10 reps
3: Rest

12 minute EMOTM of:
1: Single DB Strict Press, 10 reps
2: Alternating DB Curl, 10 reps
3: Rest

3/30/23

WOD

3 rounds for time of:
100 double-unders
50 dumbbell snatches, 50/35-lbs.
25 pull-ups

Cash-out:
Coach’s Choice

3/29/23

WOD

Front Squat 5 x 5

5 sets for Quality of:
15 Heel Elevated Goblet Squats
:30 Bike SPRINT!

*Rest as needed between sets.

3/28/23

WOD

21-15-9 reps for time of:
Push-ups
Step-up

15-12-9 reps for time of:
Dips
Box Jumps

12-9-6 reps for time of:
Handstand Push-up
Box Jump Overs

*High Box for all.
*Rest as needed between.

3/27/23

WOD

Every 4:00 for 7 sets:
Run/Row 400m
10 Deadlifts

*As Heavy as Possible.

3/26/23

WOD

Rest Day

3/25/23

WOD

45 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*With a Partner, share as desired

3/24/23

WOD

Push Press 5 x 5

EMOTM x 10 minutes:
1: DB Push Press, 10 reps
2: Max Double-unders