We’re proud to call Dayton our home! Our 12,000 square foot world class facility is the largest CrossFit box in a 40 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

10/31

“Happy Halloween”

31 Thrusters (55,85lb)

31 Pull Ups

31 Deadlifts (55,85lb)

31 HR Push Ups

31 Reverse Crunches

31 KB Swings (35,50lb)

31 Prone Cobras

31 KB Russian Twist (35,50lb)

31 Walking Prisoner Lunges

31 Burpees

 

10/30

Lower Body Strength Day

Tabata #1- Scissor Kicks & Planks

Tabata #2- Push Ups

Tabata #3- Alt. Pistol Squats

 

10/29

WOD #1 Strength

15 Minute EMOM Alternating Couplet

Even 3 Back Squats (75%)

Odd 5 Box Jumps (24″,30″)

5 Minute Rest

WOD #2

15 Minute AMRAP

30 Double Unders (60 Singles)

1 Ground to OH (95,135lb)

30 Double Unders

2 Ground to OH

30 Double Unders

3 Ground to OH

Etc.

Score will be Ground to OH reps completed

 

10/28

Upper Body Strength Day

3 Rounds For Time

5 Burpee Box Overs (20″,24″)

10 Russian KB Swings (35,50lb)

15 KB Goblet Squat (35,50lb)

 

10/27

“Main Site Monday”

9-7-5

Front Squats (185,225lb)

Bar Muscle Ups