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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
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
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
WOD Hero WOD “JT” 21-15-9, Hand stand push-ups, Ring dips, Push-ups. Petty Officer 1St Class Jeff Taylor Died In An Attempt To Rescue A 4 Man Seal Reconnaissance Team That Was Under Attack From Roughly 150 Enemy Fighters. Jeff Was Among The 16 Sailors And Soldiers Who Lost Their Lives When The Mh-47 Chinook Helicopter … Read more
WOD 12 Minutes: Establish 1 rep max split jerk. Then 3 rounds for time: 15 Wall balls 20/14, 50 Double unders, 15 Wall balls 20/14. Rest 2 minutes between rounds. 10 Min cap. Attention: Congratulations to all of the Challenge participants! We had the most people complete this Challenge than any other and the competition … Read more
WOD For time: 50 burpees over the bar. 40 deadlifts 155/105. 30 box jumps 24/20. 20 front squats 155/105. Attention: Congratulations on all 34 of you athletes who completed the Challenge! If you think you are in the top 3 for either the Beach Body or Weight Loss, please send us your pics by … Read more
WOD 10 Minute AMRAP: 3-6-9-12-15…Reps of, Power snatch 135/95, Toes to bar. Attention: Last day of the Challenge!! Remember to get your logs in to your coaches by midnight! Your last point is for your dinner. Coaches need to get point totals for logs to us by the afternoon on Saturday so it is critical … Read more
WOD For time: 50 Calorie assault bike, 75 Double-unders, 50 Wall balls, 75 Double-unders, 50 Calorie Row.
