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 November 20th, CrossFit The Tracks, The Tracks Burn Class

    Holiday ScheduleThere will be 3 classes Friday & Saturday. All 3 classes will be open for ALL members. The programming will be built for to work for CrossFit members, Burn members & Challenge Members.There will also be open gym on both days.ThursdayClosed For ThanksgivingFriday 8am-12noon Open Gym8am - Lenzie 9:30am - Dillon 11am - LenzieSaturday 8am-12noon Open Gym8am - Melissa9:30am - Melissa 11am - DillonSunday  ClosedMONDAY CROSSFITStrengthThruster1RMWODPower Outp...

  • Weekly Programming Week of November 13th, CrossFit The Tracks, The Tracks Burn Class

    NEW CLASS TIMESThe 10:30am class doesn't exist anymoreThe 6pm CrossFit is now 6:15pmThe 7pm CrossFit is now 7:15pm (no Friday class)The 6pm Burn is now 6:15pmMONDAY CROSSFITStrengthBack Squat5RM then accumulate 15 paused repsWODAMRAP 12 minutes3 Muscle Ups12 Hang Cleans @ 135/85Weightlifting *Bonus*Pause Snatch + Hang SnatchBuild to a maxpause & hang directly above knee:03 sec pauseMONDAY BURNSplit into 4 GroupsTabataA1) Goblet SquatsA2) Hand to Hand Swings1 min restB1) BurpeesB2) Mounta...

  • Weekly Programming Week of November 6th, CrossFit The Tracks, The Tracks Burn Class

    NEW CLASS TIMESThe 10:30am class doesn't exist anymoreThe 6pm CrossFit is now 6:15pmThe 7pm CrossFit is now 7:15pmThe 6pm Burn is now 6:15pmCROSSFIT WORKOUTSMONDAYStrengthA1) Push Press5^5^5 then accumulate 15 paused reps @ 85%A2) Weighted Chinup8^8^8WOD4 Rounds, every 5:00200m Run20 KB Swings @ 70/5515/10 Chest to Bar Pullups200m RunPush each run. Do NOT game theseFight for unbroken sets on both KB & C2BCompare to 10/16Weightlifting *Bonus*Pause Snatch + Hang Snatch8 x 1 @ 90-95% of las...

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