Monday 2/29/16

WOD EMOM for 21 Minutes: 1st Minute 10 Hand release push-ups, 2nd Minute 15/12 calories row, 3rd  Minute 5 dumbbell snatches 70/50. Attention:  First, congrats to everyone who has completed 16.1! We have 60 competitors this year! No redos will be done tomorrow during regular Wods.   Second, make sure you submit your scores and … Read more

Saturday 2/27/16

WOD 400 Meter of walking lunges for time. ….. hahahahaha 🙂 Seriously though … Mystery Wod (It will have running in it apparently but the rest is unknown) Attention:  Amazing job today to the over 50 athletes who got 16.1 done! We are so happy with the turnout and how everyone did! Also, a huge … Read more

Friday 2/27/16

WOD Workout 16.1 20-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 95 lb.    W 65 lb. Attention:  The Open has started! Whohoo! Anyone who wants to go before 4:30 p.m. tomorrow, feel free to just sign up and come to one of the earlier wods! Also, people will be … Read more

Thursday 2/25/16

WOD 5 Rounds for time: 5 Muscle-ups, 30 Double-unders, 200 Meter run. Attention:  The CrossFit Open officially commences tomorrow with 16.1 being announced! We are stoked about the large number of people that have signed up! On Fridays, if you are someone who is competing and would like to do the Open Wod at the … Read more

Wednesday 2/24/16

WOD 12 Minute AMRAP: 5 Dumbbell squat cleans 50/35, 10 Calorie row or assault bike, 15 Burpees. Attention:  The 1st wod of the CrossFit Open will be announced Thursday! We are excited. If you have a time that you need to go on Friday,  please chat with Alecio as it will help him plan the … Read more

Monday 2/22/16

WOD CrossFit Total: 1 Rep max back squat, 1 Rep max strict press, 1 Rep max Deadlift. Take 3 attempts to find your one rep max for the above lifts. Click HERE to find past results. Attention:  In case you missed our announcement earlier in the week, the CrossFit Open Competition is coming up starting … Read more

Saturday 2/20/16

WOD 3 Rounds for time: 20 Backwards singles jump ropes, 100 Meter run, 20 V-ups, 100 Meter run, 20 Hip extensions, 100 Meter run. Attention:  As a reminder, we ask athletes to stay home if you are not feeling well.  More importantly, regarding the Kids’ Room Rules, it also indicates that if your children are … Read more

Thursday 2/18/16

WOD For time: 1000 Meter row, Into 3 rounds of: 20 Russian kettlebell swings 53/35, 30 Air squats. Attention:  The CrossFit Open starts next week! It is a worldwide competition where you get to participate and be part of a very special competition for 5 weeks that we run at the Box!  This year we … Read more