Friends Don’t Let Friends CrossFit Alone!!

WOD Teams of 3: AMRAP 15 mins 20  KB Snatch (10L/10R) Double Unders Toes 2 Bar (person working on KB Snatch determines when team rotates-when they finish 20 reps the team will rotate to the next station.  Team with the most double unders and toes 2 bar...

Top Score!!

WOD 7 x 1 3 position snatch (low to high) -then- Death by 10m...

I Love Jerks!!

WOD 12 mins to establish Max Split Jerk -then- “JT” 21-15-9 Handstand Push up Ring Dips Push...

WOD 400m Lunges w/ Kettlebell (every lunge pass the KB between your legs @ the half way point 50 KB Swings) Thank you to my Den Family for the unbelievable support at the NorthWest Regionals! couldn’t have done it without all of you cheering & praying! Now we just have...

Saturday & Memorial Day Class Schedule!!

Den Crew!!  We hope you guys have a great weekend just a quick reminder tomorrows class schedule is one class at 9am! Monday Class Schedule: 10am Hero WOD 11am Open...

Team WODs are the Best!!!

WOD Teams of 2: Station 1- 5 mins Person A performs Turkish Get Ups while person B holds a Handstand.  Person A can only perform TGUs as long as person B is up in a Handstand. 1 minute transition , then Station 2 – 5 mins Person A performs Goblet...

Clean & Jerks

WOD Clean & Jerk 5 x 2 80% of 1 RM -rest 60 sec after each set- THEN AMRAP 12 mins 10 Burpee to Box Jump (24″/20″) 200m...

Give Your Best!

WOD a) weighted push ups 1-1-1-1-1 b) 5 rounds: 5 Deadlift (225/155) 5 L-Pull...

Overhead Squats

WOD Overhead Squats 5-5-3-3-1-1 -then- Run 1 mile Or Row...

Team Cindy!

WOD Teams of 2: Run 1 mile -then- As a team complete 20 rounds of: “CINDY” 5 Pull Ups 10 Push Ups 15 Squats One partner works while one partner rest!!...