We’re proud to call Dayton our home! Our 12,000 square feet world class facility is the largest CrossFit box in a 25 mile radius of the City…but none of that really matters. What does matter is the strength of our CrossFit Community! We are building it the right way with coaches who are knowledgeable and genuinely care about our members success inside as well as outside the gym. Thanks for checking us out and we invite you to come join the family!

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WOD

8/22

“Deck of Cards”

15 Min AMRAP (as many cards as possible)

Hearts-Burpees

Clubs-Box Jumps (20,24)

Diamonds-HR Push Ups

Spades-Air Squats

* Numbers= Numbers, Face Cards=10 reps, Aces=11 reps*

 

8/21

Lower Body Strength Day

WOD#1

10 Minute EMOM

Deadlift, Power Clean, Hang Clean, Front Squat, Split Jerk Complex (Even)

KB Swing x 15 (50,35lb) (Odd)

WOD #2

800m Sprint

*If there is rain we will do sprints inside*

 

8/20

Chipper

50 Double Unders

40 Wall Ball (20,14)

30 Push Press (45,35)

20 Prone Cobras

10 Pull ups

20 Butterfly Sit-Ups

30 Push Jerks (45,35)

40 Walking Lunges

50 Double Unders

 

8/19

Upper Body Strength Day

8 Min AMRAP

8 Pistols x4E

8 HSPU (Push Ups)

8 Box Jump Overs (24,20)

 

8/18

“Mainsite Monday”

10 – 1 Minute Rounds

Deadlift x 3 (315/205lb)

60 Yard Shuttle (5 Back 10 Back 15 Back)

Burpee x Max Reps

2 Minute Rest Between Rounds