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“Abbate” Run 1 mile 21 Clean & Jerk 155/105lbs Run 800 meters 21 Clean & Jerk 155/105lbs Run 1 Mile U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on […]

Strength EMOM for 16 Minutes Odd 3 Overhead SquatEven Max Sustainable set of HSPU WOD 3 Rounds for time of 10 Snatches 135/95lbs15 Box Jump 24/20″400M Run

Strength 1RM Power Clean WOD AMRAP in 10 Minutes of 10 Deadlift 225/155lbs30 Double Unders

HAPPY 4TH OF JULY!!!! Don’t forget CrossFit classes are at 9:30 and 12:00 today! We’ll be closed for the rest of the day. WOD WITH A PARTNER, complete the following: 2x200M Run300 Single Unders2x200M Run150 Push Press 45/35lbs2x200M Run100 Thrusters 45/35lbs2x200M Run50 Box Jumps 24/20″2x200M Run100M OH Walking Lunge 25/15lbs300M Plate Carry Only one partner working […]

Don’t forget we’re open for WOD classes at 9:30 and 12:00 on July 4th! Strength 8 sets for max reps of strict pull-ups.  If you’re working the bands choose one that gets you 3-5 pull-ups.  WOD 5 rounds for reps with 1 minute on each station.Rest one minute between each round. Alternating Dumbell Snatch 40/30lbs […]

Remember it’s Tuesday! Olympic lifting is at 5:30 and regular CrossFit classes are at 4:45 and 6:30. Strength Back Squat: 5×3 or  Work in sets of 5-8 reps increasing weight in small increments. WOD AMRAP in 12 Minutes of 21 Sit-Ups15 Push-Ups9 Squat Clean 135/95lbs  or  21 Sit-Ups15 Push-Ups9 Medicine Ball Clean   

This month we’re introducing additional programming that we’re calling “Off Ramp”.  If you’re new to CFD or encounter a skill you haven’t mastered we’re recommending movements that will help you effectively progress through many of the more difficult things we do.  Strength EMOM for 16 Minutes Odd 3 Power Snatches: Add 2.5-5 pounds from the […]

Strength 1RM Turkish Get-Up WOD 10 Rounds for time of  10 Burpees5 Deadlifts  315/205lbs5 Box Jumps 30/24″ Lots of reps with heavy weight! Your deadlift should be around 75-80% of your max or lower. Challenge yourself and scale up your box jumps if you are ready! Have fun and be safe!

Skill Handstands and Muscle-ups: Work through the following at your own pace. 5 x Freestanding Handstand (with partner if necessary)or 3 x 1 Minute Handstand Hold against  the wall and  5 Max Sets of Muscle-Ups on the Bar or Ringsor5 Max Sets of band or box assisted Muscle-Ups. Use a band that allows you to hit […]

Strength Squat Snatch: Work up to 90% of your 1RM and make 3 at that number. Once you’ve made 3 continue on to a PR attempt with the remaining time. WOD AMRAP in 8 Minutes of  20 Wallball 20/14lbs5 Renegade Rows 40/30lbs A Renegade Row has four movements.  Two strict plank push-ups and alternating pulls with […]