The “WOD” is the “workout of the day.” Each day a new WOD is posted on our website, and it’s part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

Level One Athletes

[pullquoteleft] Ann Windish[/pullquoteleft] Growing up I played soccer and basketball and have always enjoyed being active.  As an adult I tried everything from rock climbing to breakdancing to keep in shape but it just wasn't doing the…

WOD 2/28/13

5 Minutes Of Leg/Hip/Back/Calves/Shoulder Mobility A- WU- Row 3 Minutes @ 50-70% RPE + 1 Minute Max Reps Double Unders + 5 Minute AMRAP of: 5 HSPU/15 Air Squats B- Low Bar Squat- 15 Minutes To Establish A 3RM + For Time- 30 Low Bar Squats…

WOD 2/27/13

5 Minutes Shoulder/Ankle/Back Mobility A- WU- Row 3 Minutes @ 50-70% RPE + 30 Seconds German Hang + 10 PVC Pass Through/Clean Grip OHS/Press B- Press- 15 Minutes To Establish A 3RM + 1 Every 30 Seconds For 5 Minutes @ 80% Of Above C-…

WOD 2/26/13 C

5 Minutes Of Back Mobility A- WU- 200M Run + 1 Minute Gymnastics Bear Crawl/1 Minute Crab Walk B- DeadLift- 20 Minutes To Establish A 5RM; 90 Seconds-3 Minutes Rest Between Efforts C- 6 Minute AMRAP Of: Burpees D- 2 K Row or 1 Mile…

Rest Day News 1/24/13

Help Rachel Fundraise for a good cause... Click here to donate.. Read her story below.. I compete in endurance events pretty frequently, half-marathons, triathlons, duathlons...and some things in between, but this year I am changing things…

WOD 2/25/13

8 Minutes Of Hip/Leg/Back Mobility A- WU- 6 Minute AMRAP of: 250M Row/25 Air Squat + 50 Push Ups AFAP B- Front Squat- 15 Minutes To Establish A 5RM + 2 Rounds of: 2 Minute AMRAP of: Front Squat @ 70% Of Above; 2 Minutes Rest Between Efforts C-…

WOD 2/24/13 C

5-8 Minutes Of Shoulder/Back/Hip/Ankle/Wrist/OH Mobility A- WU- 10 PVC Pass Through/OHS/Sots Press/10 Power Snatch/30 Seconds Crab Walk/30 Seconds German Hang + 3 Minutes Max Calorie Row B- Power Snatch- 15 Minutes To A Heavy Single C-…

WOD 2/23/13

5 Minutes of Back/Shoulder/Hip Mobility A- WU- In Teams of 2 Row 2000M Switching Every Minute B- Partner WOD 1- (2011 Regional WOD) In Teams Of 2 With Only 1 Partner Working At a Time- For Time: 100 Pull Ups/100 USA K.B. Swings (24/16kg)/100Double…

WOD 2/22/13 C

5-8 Minutes of Shoulder/Chest/Back Mobility A- WU- 3 Minutes Row @ 70% RPE + Half Tabata- Ball Slam (20/15) B- 5-10 Minutes WU- DeadLift/Bench Press/Clean + Linda= For Time- Descending Ladder 10-1 of: DeadLift (1.5/1x'sBW)/Bench Press(BW/.75%)/…

WOD 2/21/13

5 Minutes of Shoulder Mobility A- WU- 200M Run @ 90%/NFT- 10 HSPU/10 Push Up/5 Kick Up To HandStand (2 second hold)/3 Wall Walk B- Split Jerk- 10 Minutes To Build To A Heavy Single + Death By Jerk- 1 Split Jerk @70% of above the first…

CrossFit 2013 Open Sectionals

[pullquoteleft]Register for the 2013 CrossFit Open Sectionals[/pullquoteleft] The CrossFit Games Open is approaching soon!!!! Only 15 days left to register and join TEAM 718! The 2013 CrossFit Games season is a three-stage test of fitness,…

WOD 2/20/13 C

5 Minutes of Back/Hamstring/Gluteal Mobility A- WU- Row 3 Minutes @ 70% RPE + 10 GHD Back Extension(weighted hip ext)/10 Good Morning/10 Sumo DeadLift (45) B- DeadLift- 10 Minutes To Build To A Heavy Single + 4/4/4/4 @ 80% of Above (stay…

WOD 2/19/13

5 Minutes of Hip/Leg/Calve/Ankle Mobility A- WU- 1 Minute Row @ 50%/1 Minute Row @ 90% RPE + 1 Minute Max Reps Air Squat B- Low Bar Squat- 10 Minutes To Build To A Heavy Single + 4/4/4/4 @ 80% of Above; 2-3 Minutes Rest Between Efforts C-…

WOD 2/18/13

5 Minutes of Shoulder/Calve/Ankle Mobility A- WU- 200M Run + NFT 10 Kick Up To HandStand (2 second hold)/10 HSPU B- Press- 7 Minutes To Build to A Heavy Single C- Push Press- 7 Minutes To Build to A Heavy Triple D- For Time- 125…

Rest Day 2/17/13

Happy Rest Day, Iz and I had such an amazing time last night at the Ball. The night was super special,  everything ran smoothly and the turn out was great.  This will be the first of many fun events we host this year, check out our Community…

WOD 2/17/13 C

8 Minutes of Shoulder Leg Mobility A- WU- 3 Minute Row @ 70% RPE + 5-10 Minutes Muscle Up Practice B- Ryan= 5 RFT of: 7 Ring Muscle Ups (MUAD)/21 Air Squat (20 Minute Cap) FireFighter Ryan Hummert C- For Time- 100 Each Hollow Rock/SuperMan…

WOD 2/16/13

8 Minutes of Mobility Whatever Is Tight A- WU- 800M Group Run @ 50% B- 5 Minutes WU- Stone Zercher Squats + In Teams of 2: Partner WOD 1- 20 Minute AMRAP of: 200M Partner Carry(100m each)/ 12 each Stone Zercher Squat (125/75)/24 Each Ball…

WOD 2/15/13 C

8 Minutes of Shoulder/Hip/Back Mobility A- WU- 1 Minute Light Jump Rope + 1 Minute Light Row B- Jackie= For Time: 1K Row/50 Thrusters (45)/30 Pull Ups; 5 Minutes Rest C- 5 Minutes To WU- Snatch + Isabel= 30 RFT of: Snatch (135/95)

WOD 2/14/13 c

5-8 Minutes of Shoulder/Hip Mobility A- WU- 2 Minutes of Light Jump Rope B- V-Day Partner WOD V 2.0-  In Teams of 2: 5 Minute AMRAP of Sprint 200M Notes: Score= Total Distance Travelled by both Athletes C- In Teams of 2: 4 Minute…

Rest Day News 2/14/13

Happy Valentines Day! Whether you're shacked up or feel better than ever flying solo this Saturday night, join us for a night to remember. The Masquerade Ball starts at 8pm. Formal attire and a Mask is required. You are welcome to bring…

WOD 2/13/13

5 Minutes of Shoulder Mobility A- WU- Run 200M @ 50%/Run 200M @90% RPE + 2 RNFT of 10 each Wide Push Up/HRPU/Diamond Push Up B- Bench Press- 10 Minutes To Build to A Heavy Single + 7/7/7 @ 70%; 1 Minute Between Efforts C- 3 Minutes…