WOD

Tuesday, June 5, 2018

Workout:  Test a Benchmark -OR-  Make Up a Missed Workout CF Options: Annie Amanda Barbara Cindy Diane Elizabeth Filthy Fifty Fran Grace Helen Isabel Jackie Karen Kelly Linda Mary Nancy Nasty Girl 1RM Lifts or...

Saturday, June 2, 2018

Workout:  Havana:  Complete As Many Rounds As Possible In 25 Minutes of: 150 Double-Unders 50 Push-Ups 15 Power Cleans (185, 125)

Friday, June 1, 2018

Workout:  Five Rounds For Time of: Run 400 Meters 15 thrusters (95, 65) Accessory:  3x15 Butterfly Abmat Sit-Ups

Thursday, May 31, 2018

Workout:  10 Rounds For Time of: 1 Power Snatch (155, 105) 3 Overhead Squats (155, 105) Accessory:  Banded Distraction Shoulder Stretch

Monday, May 28, 2018

Memorial Day “Murph” 9:30am class only and Open Gym (all other classes will be cancelled in observance of Memorial Day) All across the United States, gym-goers will spend their Memorial Day completing a workout many would deem impossible. The CrossFit ‘Hero workout’...

Saturday, May 26, 2018

A friendly reminder that our regular schedule of classes will be canceled this morning in observance of the CrossFit Level 2 Certificate Course we will be hosting this weekend. Instead, we will be hosting open gym hours, as well as Weightlifting Club with Coach...

Friday, May 25, 2018

Workout:  Back Squat: 2 - 2 - 2 - 2 - 2 Reps Accessory:  3 x 8 Single Leg Barbell RDL   And the winner is.... (Drum roll) FRED BOYLE -athlete extraordinaire! Congratulations, sir. You are the absolute embodiment of what it is to be humble, noble and unafraid of...

Thursday, May 24, 2018

Workout:  Filthy Fifty For Time: 50 Box jump, (24, 20) 50 Jumping Pull-Ups 50 Kettlebell Swings, 1 Pood Walking Lunge, 50 Steps 50 Knees To Elbows 50 Push Press, 45 lbs. 50 Hip Extensions 50 Wall Ball Shots, (20, 14) 50 Burpees 50 Double...

Wednesday, May 23, 2018

Workout:  5 - 4 - 3 - 2 - 1 Reps For Time of 15 Foot Rope Climbs Clean and jerks Increase weight on the clean and jerk each round:  Men: 145 - 165 - 185 - 205 - 225 lbs. Women: 115 - 125 - 135 - 145 - 155 lbs.

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Whether you are attending one of our group workouts or working one-on-one with one of our coaches, you can be sure that you are receiving programming that is carefully constructed and coaching that is safe, effective, and individualized.

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