What's a "WOD?"   One of our 1st members asked it that stood for "Wall Of Destruction" this week since we were writing the times and weights on the WOD Board.  Close, but it is actually CrossFit lingo for "Workout Of The Day.  Every day is different in CrossFit.  Each day in your class you will go through a Warm-Up, then a Weight Lifting Movement, followed by a Skill (like learning a Power Clean) and then last but not least you'll encounter the WOD, our Workout Of The Day. What we do leading up to the WOD is more than most gym goers do in their entire workout.  It's not uncommon to hear "Our Warm-Up Is Your Workout!"

On this page we post each day's WOD so you can know what to expect each day and prepare your gear and your mind for what's ahead!

Workout Of The Day

  • Weekly Programming Week of January 8th, CrossFit The Tracks, The Tracks Burn Class

    MONDAY CROSSFITWeightliftingCleani) 8:00 to find a heavy singleii) 12 x 1 every :30 @ 80-85% of heavy single*your task is to make 12 reps, not to use the heaviest weight possibleIf the prescribed load is too heavy, reduce it & be consistent**give 2:00 to change weight from heavy single to working weightWOD5 Rounds, each for time (24 min cap)18 Toes to Bar15 Burpee Box Jump Overs @ 24/2012 DB Thrusters @ 50/35Rest 2:00Strength *BONUS*5 x 8 @ 90-95% of last weeks 8MONDAY BURN CLASSES2 Rounds5 ...

  • Weekly Programming Week of December 18th, CrossFit The Tracks, The Tracks Burn Class

    It's Christmas week!  Below are the hours for Sunday December 24th through Tuesday December 26thSUNDAY DECEMBER 24TH CHRISTMAS EVE - CLOSEDMONDAY DECEMBER 25TH CHRISTMAS DAY -  CLOSEDTUESDAY DECEMBER 26TH8AM, 9:30AM & 11AM CLASSES GOOD FOR ALL MEMBERS1st  - Christmas PartyDecember 28th, RSVP TODAY! CLICK HERE2nd - REFERRAL BONUS3rd - January Tracks CompetitionWe are hosting Winter WODDERLAND on January 20th. This is a 3 person CrossFit competition.

  • Weekly Programming Week of December 11th, CrossFit The Tracks, The Tracks Burn Class

    MONDAY CROSSFITStrengthBox Squat70/3 ; 75/3 ; 80/3 ; 85/3 ; 75/3percentages are off last weeks top weight*if you missed the heavy triple last week, perform that instead. No boxWODAMRAP 14 min10 Power Cleans @ 135/8510 Handstand Pushups250' Shuttle Run (50',75')Weightlifting *BONUS*Power Snatch2^2^2^2 ; 2x2 @ 90-95% of top weightMONDAY BURNSplit into 3 GroupsA) 15 minute Volume10 Goblet Squats10 DB Press10 Russian KB Swings10 Bent Over Row1:00 Split Jumps1:00 Jumping JacksRest 2 minB)...

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