Announcements Today is the start of the February Paleo Challenge! Please plan on coming to class today if you are participating, so you can do your benchmark WOD, measurements and weigh-ins. Please ensure that you let Ashley know your benchmark WOD time and scaling. 28 days of STRICT paleo[…]
Read More »Strength Power Snatch WOD “Yeah Buddy!” 5RFT 5 Power Snatch (115, 75) 10 Front Squats (115, 75) 15 Pullups 400m Run
Read More »1. Starting Saturday, Feb. 2 the main class will be switched to 9:00am. Open gym will remain at 10:00am. 2. No CF Kids on Thursday – this week only! 3. Registration for our in house throw down in CLOSED! We had to make some changes with added people, but teams[…]
Read More »Strength Bench Press 3-3-3-3-3 WOD AMRAP 12 10 Hand Release Push-ups 10 Box Jumps (24, 20) 10 Push Press (95, 65) 30 DUs
Read More »Strength: 5 sets of the following, building 1 Push Press, 1 Push Jerk, 1 Split Jerk WOD “A morning without coffee” For Time 600m Run 100 DUs 50 Box Jumps (24, 20) 2 Rope Climbs 40 Wall Balls (20, 14) 500m Row 30 Walking Lunges (45, 25 400m Run 2[…]
Read More »Strength Hang Squat Clean 3-3-3-3-3 WOD “The Chief” AMRAP 3 3 Power Cleans (135, 95) 6 Pushups 9 Squats Rest 1 Minute *Repeat for a total of 5 sets.
Read More »Strength Back Squat 5-5-5-5-5 WOD “Below Zero” AMRAP 205 Deadlifts (225, 155) 10 Wall Balls (20, 14) 20 KBS (53, 35) 30 DUs
Read More »Strength GHD Situps 10-10-10 WOD CrossFit Open WOD 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters (100, 65) 3 Chest to bar Pull-ups 6 Thrusters 6 Chest to bar Pull-ups 9 Thrusters 9 Chest to bar Pull-ups 12 Thrusters 12 Chest[…]
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