CFAdmin

WOD 4 Rounds for time: 400 Meter run, 5 Rope climbs, 30 Hand release push-ups. 24 Minute cap. Wear long socks! Like 3 pairs!!! Attention: For those on the Challenge – get in your logs if you haven’t yet, and any before/after pictures that you are happy with:) We will be announcing the winners on … Read more

WOD For time: 35 Overhead squats 95/65, 105 Double-unders, 25 Overhead squats 115/85, 75 Double-unders, 15 Overhead squats 135/95, 45 Double-unders. Mobility Wod Monday! Do you have problems overhead squatting? Click HERE to see if it’s your shoulders or legs that may be causing the issue. Attention:  First, everyone did awesome on the Challenge! Make … Read more

WOD For time: 50/35 Calories on the bike, 800 Meter run, 30 Kettlebell swings 53/35, 20 Burpee box jumps. Attention: No 8 a.m. Powerlifting class.  Also, Julia will be at the Wods tomorrow taking pictures and measurements for those of you doing the Challenge – your last day for your after measurements is Sunday (last day you … Read more

WOD “GFF” AMRAP in 20 Minutes 1 Deadlift, 1 Squat clean, 1 Front squat, 1 Jerk. The complex should be unbroken. Athletes should pick a weight that allows them to get 20-30 rounds in 20 Minutes. Attention: The Challenge is coming to an end – great job to those that are hanging in – this … Read more

WOD AMRAP in 30 Minutes: Ski for calories, Bike for calories, Row for calories, Ghd sit-ups for reps, Run for calories. 400 Meter run=30 calories, Athletes can perform any exercise for any chosen amount of time. Score is total reps. Happy Birthday to the most beautiful Momma in the world!

WOD 5 Rounds for time: 10 Bar muscle-ups, 10 Power snatches 115/75. 15 Minute cap. Attention:  We had another great turnout for 4th of July Wod and the Second Annual 1 mile Beer/La Croix run! Congrats to Steve for dethroning Manny this year (to spectacular effect!) and to Randi for taking the Women’s title and … Read more

WOD Happy 4th of July! Teams of 3 AMRAP in 18 Minutes: 3 Box Jump overs 24/20, 3 Sprints, 8 Dumbbell thrusters, 8 Mountain climbers, 1 Bear crawl. Attention: Only a 10 a.m. Wod!  And afterwards we have our 2nd Annual Beer Mile Run (or Pop/carbonated water!) come out and dethrone Manny and bring treats … Read more

WOD Bench Press: 1-10-1-20-1-30. Mobility Wod Monday!  Let’s clean up that bench press position!  Click HERE to see a better position for the CrossFitter. Attention:  There will be no 6:30 p.m. Wod but there will be the Kids Blackhawks class at 7:30 p.m.!  On Tuesday, there will only be 1 Wod at 10 a.m., followed … Read more

WOD 12 Minute Emom: 10 Wall Balls, Max Effort Burpees with remainder of time.* * Score will be total burpees completed.  Must complete the 10 Wall Balls in the 60 seconds for any of the burpees to count in that remaining minute. Attention:  There will be no 8 a.m. Powerlifting Class and on Monday there … Read more

WOD “Hotshots 19” Six Rounds for Time of: 30 Squats, 19 Power Cleans – 135/95 pounds, 7 Strict Pull-ups, Run 400 Meters. 35 minute time cap. Nineteen Members of the Granite Mountain Hotshots Firefighting Team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.   Attention: No Powerlifting Class … Read more