Main – CrossFit Group WOD

Shortest day of the year?

We will be running regular hours over the next two weeks with the following exceptions:
December 24th: 6AM and 11AM WOD Only
December 25th: Closed
December 26th: Noon WOD Only
December 31st: 6AM and 11AM WOD only
January 1st: 3rd Annual New Year’s WOD

The next Oly Lifting Club with Coach Parm Phangura begins January 11th, 2014. For more information and to sign-up, visit this link:

Coach Led – 10 min (No Measure)

Warmup movement and mobility
followed by shoulder mobility

Ring Work (6-6-6-Max)

Ring Rows 4×6
Rest 60 seconds
Ring Fallouts 4×6 -similar to an evil wheel or barbell rollout
Rest 60 seconds

To make it more difficult, get more parallel to ground, feet on box or stack
a plate on your belly but dont compromise form and break at hip or let
shoulders roll forward.
On your 4th set, attempt as many reps as possible.

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#