top of page
  • Writer's pictureCoach Rob

WOD For Saturday 210327

10:38 pm. Ahhhh Rehab

Couple of things:

1. Make sure you rehab your body after that 21.3/21.4 party you had yesterday. Eat, drink (a lot), keep moving and be proud of what you did! I continue to be inspired by each of you! So many firsts! So many great performances! My hat is off to you! Come and get a WOD on tomorrow... it will help clear your body of lactic acid and speed recovery. 2. For all those that did the Open, make sure you grab a shaker bottle and a bag of popcorn. 3. Thanks to all that helped judge, provided food/treats, cheered, or even just showed up! We couldn’t have done it without you! 4. Lastly, Did I say come and work out tomorrow? Yes, do it! Even if you are coming in to mobilize and/or to go light and at a recovery pace...just get out of bed and do it! See you there!!


5 Rounds:


30/20 Calorie Row

30 Shuttle Sprints (10 Meters)

Max Calories Bike

Rest 4 Minutes Between Rounds

75 views0 comments

Recent Posts

See All

WOD for Tuesday 240528

“THAT’S GREAT; IT STARTS WITH AN EARTHQUAKE” Every 2 min for 5 sets (10 minutes) 10 Hang Power Cleans 135/95 12/10 Calorie Row (12/10 Cal Bike) Strength Handstand Hold Max Effort


Welcome to another Memorial Day! As you likely know, every Memorial Day we join the Crossfit community to honor our military; in particular we do the Hero WOD Murph to remember those who have died in

WOD for Saturday 240525

8:30 Crossfit “DJ-P” Teams of 2 3 rounds 30 HSPU 400m run together 50 Double Unders Each -rest 2 mins- 3 Rounds 60 AbMat Sit-ups or 40 GHD 40ft hsw (20 ft unbroken or 4 devil presses 50’s/35’s) -rest


bottom of page