Friday 11/1/19

WOD GFF 20.4 30 Box Jumps 24/20, 15 Clean & Jerks 95/65, 30 Box Jumps 24/20, 15 Clean & Jerks 135/85, 30 Box Jumps 24/20, 10 Clean & Jerks 185/115, 30 Single Leg Squats, 10 Clean & Jerks 225/145, 30 Single Leg Squats, 5 Clean & Jerks 275/175, 30 Single Leg Squats, 5 Clean & … Read more

Thursday 10/31/19

WOD Happy Halloween! EMOM x 20 Minutes: Odd Minutes Movement 1, Even Minutes Movement 2. Athletes get to choose two movements that they want to work on or do. Examples are things like rope clean and jerk, rope climbs, double-unders, muscle-ups, handstand push-ups, overhead squats, pull-ups, or sandbags. Pick two and work on them! Attention:  Remember, only … Read more

Wednesday 10/30/19

WOD AMRAP In 15 Minutes: 30 Double-Unders, 25 Mountain Climbers, 20 Walking Lunges, 15 V-ups, 10 Burpee Box Jump Overs 24/20. Tuesday Night Musings with Coach Manny.  Batting Cages and Skateboarding – with the benefit of CrossFit!  Wazzz uppp… Helo Fam!  Tonight, I would like to talk to you about doing things you love outside … Read more

Tuesday 10/29/19

WOD 12 Minutes To Find Heavy Clean & Jerk. “Grace” For Time: 30 Cleans & Jerks 135/95. 5 Minute Time Cap. Click HERE for past results. Attention: Remember to sign up for your Open Heat for this Friday! Also, get your votes in on the Facebook page for what food option you want Clay & … Read more

Monday 10/28/19

WOD 6 Rounds: 300/250 m Row, 6 Front Squats 165/115. 15 Minute Cap. Click HERE for 20.3 Video! Attention: Remember to get your score in for the Open! Also, on Facebook there is a poll for food that Bobbi and Clay will be doing for this upcoming Friday Night Lights where you have until Tuesday … Read more

Saturday 10/26/19

WOD Teams of 2 10 Rounds for time: 400 Meter Run, 5 Bar Muscle-ups Or 8 Pull-ups. One person works the other rests! Attention: Another awesome job tonight and a particular thank you to Rachel H. for the delicious cinnamon and orange rolls as those were amazing and greatly appreciated by athletes and spectators alike:) 

Friday 10/25/19

WOD 20.3 For time: 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk ♀ deadlift 155 lb. then 205 lb. ♂ deadlift … Read more

Thursday 10/24/19

WOD EMOM x 20 Minutes: Odd Minutes Movement 1, Even Minutes Movement 2. Athletes get to choose two movements that they want to work on or do. Examples are things like rope clean and jerk, rope climbs, double-unders, muscle-ups, handstand push-ups, overhead squats, pull-ups, or sandbags. Pick two and work on them! Attention: Remember to sign up … Read more

Wednesday 10/22/19

WOD EMOM 15: 1. :40 Calorie Row, 2. :40 Burpees To Target, 3. :40 Twenty Foot Handstand Walk. Score is total reps completed. Tuesday Night Musings with Coach Alecio. The Awesome Growth of (and a Behind the Scenes Look at) the Box!  Hi All!  I’m going to give you a small peek at what is … Read more

Tuesday 10/22/19

WOD On a 22:00 Minute Clock Every 2:00: 1 Snatch Deadlift, 1 Snatch Pull, 1 Snatch. Attention:  As usual, make sure you put in your time on the board for when you want to do the Open!