WOD 5 Rounds for time: 20 Wall balls 20/14, 10 Deadlifts 225/155. Attention: This Wod did come out on the Mainsite over the weekend and Alecio really wanted to do it – this will be the last one:) The CrossFit Games start this week and talk with Alecio if you want to be on the … Read more
WOD Blackridge Reservoir Wod & BBQ!! 1 Wod at 9am! Attention: Saturday is at the Blackridge Reservoir WOD – we will start at 9 am sharp. The box will be closed. There will be the swimming or running in the water, and even a dry land option, so every member can participate. If you bring something … Read more
WOD 10 Rounds for time: 5 Handstand push-ups, 10 One legged squats, 15 Pull-ups. Attention: Saturday is at the Blackridge Reservoir WOD – we will start at 9 am sharp. The box will be closed. There will be the swimming or running in the water, and even a dry land option, so every member can … Read more
WOD 400 Meter farmer carry right hand 70/53, 400 Meter farmer carry left hand 70/53, 5 Russian swings to be done every time the kettlebell is put down. The swings are to be done after each 400 Meter carry. Attention: For the BBQ after the 9 a.m. Wod at the Reservoir on Saturday, the 18th, … Read more
WOD Snatch balance or Overhead squat: 1-1-1-1-1-1-1 Attention: We are pleased to announce that Jessica Smith is joining our Coaching staff as we have continued to grow! We are sure you have noticed her shadowing and we know you will work with her as she transitions into her new role!
WOD 12 Minute AMRAP: 10 Dumbbell squat snatches 75/55, 50 Double-unders. Want to watch Rich and James do today’s workout? Click here!
WOD 5 Rounds for distance: 5 Minutes of rowing, 5 Minutes of rest. Attention: In honor of making CrossFit’s Mainsite photo this last Friday – We are going to do 1 week of Mainsite Wods! This Saturday, July 18th, the Wod will be up at Blackridge Reservoir. We will only have 1 Wod which will … Read more
WOD Mystery Wod!! Attention: And the Winners of the Challenge are ….. drumroll please!!!! First Place: Manny = $120, 1 shirt; Second Place: Randi = $75, 1 shirt; Third Place: David = $65, 1 shirt; Fourth Place: Mason = $55, 1 shirt; and Fifth Place: Dallas = $45, 1 shirt!!! Please congratulate all of your … Read more
WOD 100 Double-unders buy in. 5 Rounds for time: 5 Muscle-ups, 15 Floor press 50/35. 100 Double-unders cash out. Attention: Great Job to all of our Challenge participants!!! Overall, in only 30 days the Box lost approximately 180 pounds or 9 pounds per person and approximately 185 inches or 10 and 1/2 inches per person!!! … Read more
WOD 12 Minute AMRAP: 10 Burpees, 10 Wall balls 20/14, 20 Burpees, 20 Wall balls 20/14, 30 Burpees, 30 Wall balls 20/14, 40 Burpees, 40 Wall balls 20/14, Continue adding 10 reps to each movement until 12 minutes is up.