WOD 2 Rounds for reps: With a 5 Minute clock, Max Burpees onto a 45 lbs plate and run 800 meters with remaining time. Rest 5 Minutes. Score is number of burpees. If it takes you longer then 5 Minutes to run subtract the seconds from your burpees.
WOD AMRAP in 12 Minutes: 7 Bar muscle-ups, 14 Med Ball cleans 20/14. Attention: Ben is teaching the Jerk at the Olympic Lifting Class!
WOD For time: 2000 Meter row, 60 Dumbbell snatches 50/35, 200 Double-unders, 300′ Bear crawl. Attention: Just to let those of you know and/or as a reminder – each of our Coaches are available for 1 on 1 training if you ever want extra coaching at an individual level! It’s $30 for 30 minutes or … Read more
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