Today’s WOD

The WOD is posted at 7pm each night for the next day. You can also see past WODs by scrolling down to get an idea of the 5150 programing.


CrossFit 5150 – CrossFit

“Cardio is great for your hart, but so is resistance training. And unlike cardio, resistance training can kick your metabolism into high gear, helping you burn fat like there’s no tomorrow. Cardio works alone just isn’t enough.”
-Lee Labrada


warm up (No Measure)

run 200 or row 250
10 shoulder pass overs
5 pull ups
10 push ups
15 squats


Back Squat (warm up to 75% then do max reps )

do Max reps @ 75% we will be building off this for the next couple weeks


Metcon (Time)


Thrusters 95/65

burpee pullups