WOD 5 Rounds for time: 400 Meter run, 40 Air squats, 3 Rope climbs. 22 Minute cap. Attention: Remember there is a 7:00 a.m. Wod so come try it out:) At the 8 a.m. Powerlifting Class – Preston will be coaching conditioning with heavy elements! Finally, since Sunday is Easter, we will be cancelling Open … Read more
WOD GFF AMRAP in 20 Minutes: Teams of 3 50 Hang cleans 135/95, 75 Bench press 135/95, 100/70 Calories on the bike. Attention: Remember our first 7 a.m. Saturday Wod is happening this weekend!
WOD Deadlift: 1-10-1-20-1-30. Attention: Remember, this Saturday there will be our first 7 a.m. Wod!
WOD AMRAP in 20 Minutes: 10 Ring pull-ups, 15 Push-ups, 20 Single leg squats. After every 3 rounds, run 400 meters. Attention: And your 2018 CF Helo Open Box Champions are as follows – Your Overall Winners (and recipients of Nike or Lululemon Gift Cards) – Men’s Division – We have a tie! 1st Place … Read more
WOD For time: 10-20-30, Power snatch 75/55, Toes to bar. 11 Minute cap. Attention: Happy Birthday Preston! And Ben will be teaching the Clean at the Olympic Lifting Class! Congratulations to the winners of the last two Open wods – for 18.4 – the females were Jess and Bobbi, for the males it was … Read more
WOD Teams of 2: AMRAP in 10 Minutes: 12/8 Calories bike, 10 Wall balls 20/14. Attention: Congratulations to Bobbi and Brett for each winning the female and male prizes at the raffle (either a custom Rogue Bar, a custom pair of Nike Metcons, or 2 months of free CrossFit)! Also, we are so proud of … Read more
WOD 18.5 AMRAP in 7 Minutes: 3 Thrusters, 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 to bar pull-ups, 15 Thrusters, 15 Chest to bar pull-ups. Men 100 lbs Women 65 lbs Continue adding 3 reps to each movement until … Read more
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 climbs, double-unders, muscle-ups, overhead squats or sandbags. Pick two and work on them! Attention: The announcement of the final Wod is upon us … Read more
WOD Buy In: 3 Minute Row for Calories. AMRAP in 7 Minutes: 10 Sumo Deadlifts 185/125, 10 Burpee Box Jump Overs 24/20. Attention: This Friday is the grand finale for the Open! Jessie will be there doing ten minute massages and the Matterhorn will also be in attendance! Finally, we will also be holding the … Read more
WOD 3 Rounds for time: 15 Thrusters, 15 Jumping chest to bar pull-ups. 400 Meter run. 3 Minutes rest between rounds. Attention: Ben is teaching the Snatch in the Olympic lifting class! Also, on Saturday, March 24th, at 6 p.m. – we will be hosting a movie showing of CrossFit’s – The Redeemed and the … Read more