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CrossFit Open 14.3 was announced last night! This week we have a couplet of ascending Deadlifts and Box Jumps.    We’ll start heats at 12:00 tomorrow, come early to warm up! Strength Front Squat 2-2-2-2-2-2-2 Work up to a heavy 2 rep front squat.  Remember to track your knees over your feet and drive your […]

Strength E2MOM for 14 Minutes 3 Power Snatch Work up to a light to moderate weight and perform 7 rounds of 3 power snatches every 2 minutes.  Try to do your reps touch and go if you can.  Make sure you are dropping underneath the bar to catch it a partial squat. If you are […]

Strength Strict Weighted Pull-Up 2-2-2-2-2-2 Increase loads during each set working up to near max or maximal effort.  If you are using the bands work up in sets of 1 or 2 reps to the smallest band possible or go bodyweight! WOD 7 rounds for time 200M Run With Plate 45/25lbs 10 Overhead Lunge Steps […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Don’t forget today we have barbell club at 5:30PM! Regular WOD classes are at 4:45PM and 6:30PM.[/creativ_alertbox] Skill In 10 minutes complete as many reps as possible of 5-10-15-20-25-30 … Unbroken Double Unders. Start with a set of 5 and add 5 every round.  The rope must stop moving between rounds.  The […]

Strength Deadlift 8-5-5-3-3-3-3-3 Work up to a heavy 3 rep deadlift max for the day. If you are new to lifting increase the load in small increments.  Touch and Go is a good idea but only if you maintain good form through each rep.   WOD AMRAP in 8 Minutes 10 One Arm Kettlebell Clean & Jerk […]

WOD For Time 50 Cleans 115/75lbs 800M Run 50 Push Jerk 115/75lbs 800M Run Off Ramp WOD For Time 25 Cleans 400M Run 25 Push Jerk 400M Run  

14.2 Heats start today at 12:15! Show up around 11:30 to warm up and get signed up for a heat! Beers afterwards! Workout 1 For Time Row 2000 Meters Workout 2 For Time 21-15-9 Burpee Box Jump Overs 24/20″ Pull-Ups      

CrossFit Open 14.2 was announced last night! A couplet of Overhead Squats and Chest-To-Bar pull-ups.   We had multiple athletes get their first Chest-To-Bar pull-ups during last years open, many of those people are now able to do muscle ups.  We’re excited to see what this year will bring!  We’ll start heats at 12:15. Strength […]

Strength Power Clean 3-3-3-3-3-3-3 Start light and increase weight across the seven sets.  Touch and Go if you can but not required. Either way work on three reps in succession.  As the load gets heavier and the reps go up you should be dropping lower to receive the bar! WOD AMRAP in 8 Minutes of […]

Skill Freestanding handstand practice If you’ve been kicking up onto the wall for a while work with a partner to spot you and try establish a freestanding handstand.  Make sure you have a bailout plan before you kick up! or 5 x Wall facing handstand hold WOD For time 21 Deadlift 225/155lbs 400 meter Run […]