WOD

WOD: 4 Rounds – 15 Kettlebell Swings (53/35) 12 Hand Release Push-ups (HRPU) 9 Pull-ups (sub banded or box jump pull-ups) 6 Handstand Push-ups  (sub... Read More

SWOD: Bent over barbell rows 10/10/10/10/10 Ring Dips 10/10/10/10/10 EWOD: 6 X 300m Row. Rest 1 min between sets. Post slowest row for score.  ... Read More

WOD: 20 min AMRAP 200m run 30 Wall Balls (20/14) (10ft/9ft) Post WOD mobility – Barbell mash (quads)

Mobility: A1) Wall squat 2 minutes A2) Rack position stretch 1 min each arm X 2 Clean 5/5/5/5/5 Jerk 3/3/3/3/3 Build up to heavy set of... Read More

Mobility:                                                ... Read More

CrossFit Fireside is officially open for business!   SWOD: Back Squats 5/5/5/5/5   WOD: 21-18-15-12-9-6-3 Power Cleans (135/95) 200m run