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WOD Blog

3101, 2016

02/01/2016 – Women’s Only

CrossFit Propel - Women's OnlyWarm-up (No Measure)400m Jog 4x :30 Step ups :30 Squats + SlamBall 4x :30 Slam Balls :30 Push upsWeightliftingBack Squat (5x5 @ 5-10# heavier than last week)E2MOMMetconMetcon (4 Rounds for reps)20:00 [...]

1401, 2016

01/15/2016 – Women’s Only

CrossFit Propel - Women's OnlyWarm-up (No Measure)PVC Mobility Partner Up 8:00 Row -1:00 on / 1:00 off Max CaloriesWeightliftingShoulder Press (Strict Press - 5x5 @50% 1RM)E2MOMAccessory Work5:00 EMOM 3 Strict Pull UpsMetconMetcon (AMRAP - Rounds [...]

1201, 2016

01/13/2016 – Women’s Only

CrossFit Propel - Women's OnlyWarm-up (No Measure)Row 3:00 3x :15 mountain climbers :10 rest :15 jumping jacks :10 rest :15 pvc thrusters Then, Leg swings x 10MetconMetcon (AMRAP - Reps)Fight Gone Bad: Three rounds of: [...]

1101, 2016

01/11/2016 – Women’s Only

CrossFit Propel - Women's OnlyWarm-up (No Measure)3:00 - PVC Mobility 5:00 - Double Under Practice then, 200m Jog 2x Super Couch :30 R/L NOW LIFT HEAVY STUFF!!!!WeightliftingBack Squat (Back Squat - 20:00 to establish 1RM)MetconMetcon [...]

Member of the Month

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MEMBER OF THE MONTH – JULY

MEMBER OF THE MONTH: Ginger Etheridge Ginger is a rock star. She comes in every day motivated and ready to work and has been an [...]

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Member of the Month – June 2015 – Jennifer Ashe

Jennifer Ashe Congratulations to Jennifer Ashe for being our Member of the Month! Jennifer is one strong and determined CrossFitter, not only has she shown drive [...]