Strength: Cleans A. 5RM B. 3RM C. 1RM WOD: 4 RFT 40 Calorie Row 1 minute rest 20 Calorie Row 3 minute rest Extra Credit A. 5×5 Deadlifts B. 4×6 Back Rack Reverse Lunges (3/side)Read More

Congrats to Megan for being named the April Athlete of the Month!!! Megan is Liberty Mounds best kept little secret. This quite little country girl comes in everyday ready to rock and roll… And loves to do abs.  She’s always positive with nothing but smiles and sunshine. If you haven’t gotten the chance be sure to...Read More

Couch 2 CrossFit starts tonight at 6:30pm!! WOD: “Dirty 30” 30 Box Jumps (24″/20″) 30 Chest to Bar Pull-Ups 30 Kettlebell Swings (53/35) 30 Toes to Bar 30 Push Presses (115/80) 30 Deadlifts (115/80) 30 Wallballs (20/14) 30 Burpees 30 Double-UndersRead More

Open gym 1-2pm.Read More

WOD: Teams of 3 complete (1 athlete works at a time) 200 Cal Bike 150 Cal Row 100 Box Jumps 75 CJ, 135/95 15 Rope ClimbsRead More

Congrats to Terri for being the CrossFit Open Master’s 2 time State Champion and this years Regional Champ!! Couch to CrossFit starts Monday. Spread the word!! WOD: 27-24-21-18-15-12-9-6-3 reps for time of: – Thrusters(thrusters unbroken or you start over) – Burpees over bar Men use 95 lb. Women use 65 lb.Read More

Teams of 2 1 Round: Station 1 – 400m lunge Station 2 – Max Bike Calories 1 Round: Station 1 – 400m Run Station 2 – Max Bike Calories 1 Round: Station 1 – 400m lunge Station 2 – Max Bike Calories The two teams start on opposing stations. When the person lunging returns, stations...Read More

Strength: Pausing Overhead Squat 5 Sets of 2 *3-Second pause at the bottom WOD: 2 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air SquatsRead More

3 Rounds: 500 Meter Row 400 Meter Run Rest 3:00 between rounds.Read More

Strength: EMOMx10 Mins 1-5: 2 Clean and Jerks Mins 6-10: 1 Clean and Jerk WOD: 5 rnds 10 Reverse Lunges (115/80) 25/20 Calorie Bike Or, Re-Do “Open 16.Read More