March 1, 2018 Metcon: (For time) 2ooom Row 150 Double Unders 10 Rounds of “Cindy” *1 Round of “Cindy” = 5 Pull ups + 10 Push ups + 15 Air Squats Accessory: Accumulate 3:00 Wall Sit Accumulate 2:00 Low Plank Hold Accumulate 1:00 Ring SupportRead More

February 28, 2018 Strength: Thruster 3 Rep Thruster (from the rack) *15 minutes – build to heavy 3 rep Metcon: 5 Rounds for time: 20 GHD Sit ups 10 Thrusters (115/75) COMPETITIVE CROSSFIT CLASS – 5:30pm Every 2:00 x 7 Front Squat + Push Press + Thruster Complex* 1 Rope Climb *Build to heavy complex...Read More

February 27, 2018 Metcon: 3:00 AMRAP of: 21 Box Jump Overs (24″/20″) 18/14 Calorie Row AMRAP Power Cleans (115/75) Rest 3:00 3:00 AMRAP of: 18 Box Jump Overs 15/12 Calorie Row AMRAP Power Cleans (135/95) Rest 3:00 3:00 AMRAP of: 15 Box Jump Overs 12/10 Calorie Row AMRAP Power Cleans (155/105) Rest 3:00 3:00 AMRAP...Read More

February 26, 2018 Strength: Overhead Squats A. 10 minutes: Establish Heavy Single Overhead Squat B. EMOM x 5 3 reps @ 70% of above Metcon: 9-15-21 reps of: Chest-to-Bar Pull ups Burpees Overhead Squats (95/65)Read More

February 25, 2018 Rest Day. If you still need to complete the CF Open 18.1 Workout, please get with a Coach to schedule a time.  Please DO NOT WAIT!Read More

February 24, 2018 Partner WOD Teams of 2 complete the following: “CF Open 18.1 WOD” – Partner Style 20 minute AMRAP 8 Toes-to-Bar 10 Dumbbell Hang Clean & Jerk (50/35) (5 per side) 14/12 Calorie Row *Partner 1 starts.  Once they complete an exercise and move on, Partner 2 can start.  Partner 2 cannot pass...Read More

February 23, 2018 SCHEDULE ANNOUNCEMENT: CrossFit Open 18.1 Heats will be taking place of the 5:30pm Class.  We will do a quick briefing of the workout and then get started with the workout.  If you haven’t signed up for a heat time, please do so at the gym. Saturday Heat times will start at 10:00am,...Read More