LABOR DAY SCHEDULE         ~ 10am Class Only ~   WOD -Teams of 4- 20-15-10 Thrusters 65/45 Pull Ups Pair 1 completes (while Pair 2 is resting): 20 Thrusters / 20 Pull Ups 15 Thrusters / 15 Pull Ups 10 Thrusters / 10 Pull Ups Then, Pair 2 completes the same sequence above. *Partners work simultaneously; one…

WOD 8AM SKILL WOD Skill:  Split Jerk   9AM COMMUNITY WOD WOD #1 “Row 1  & Row 2” 2,000m Row *Row 1 is the score for the first 200m, Row 2 is the final score for the 2,000m WOD #2 3RM Push Press

WOD Partner Up! EMOTM 12 Minutes Russian KBS 70/55 V-Ups *Partners alternate stations every minute. Score is total reps.  

Our team is now a registered team on the Red Ribbon Run website! <<Click here to go to the registration site >>> and register under the team name “Cold Storage CrossFit Vikings” Our gym will also have a booth at the event which will also be the designated area for our team to meet up…

A FEW REMINDERS: BUDDY WEEK – Its been so much fun meeting everyone’s buddies this week.  In order for both you and your buddy to take advantage of the$50 referral bonus your buddy must complete a membership application before the end of the week (they don’t have to pay until Monday).  The bonus will be applied to everyone’s…

WOD 10 Minute AMRAP 200m Run 15 Goblet Squats *post rounds and load

  BUDDY WEEK IS HERE!   All week members can bring their buddies to come try CrossFit for free!  Please note buddies do not need to join your class time specifically, they can come to any class time that works with their schedule.. buddies just need to let us know who referred them.  AND if they LOVE CrossFit as…

**SKILL WOD THIS SATURDAY @ 8:00 AM ** The Skill WOD is designed to help people gain a better understanding with the advanced concepts in CrossFit.  We decided to establish some guidelines to help you guys decide if this class is appropriate or not for you. If you fall under the category of all 3 of these then the Skill WOD can help you!…

WOD Not for time: 4 Sets of each, alternating every other set: 3 Negative Pull Ups (5 count) + 3 Jumping C2B Pull Ups 3 Negative Ring Dips (5 count) + 3 Jumping Ring Dips -Finisher- On a 10 minute running clock: 3 max effort 100m Sprint *rest as needed, score is lowest time      …