Free Class Saturday at 11AM - Come see what CrossFit is all about! WOD 30-20-10 Burpee Box Overs (24/20) HSPU DU (x2)
The Next Spark! 6 Week Challenge starts on April 9th! Know someone who's interested in getting fit? Send them over! 1RM Power Snatch WOD 5 Rounds 5 Squat Clean Thrusters (135/95) 10 C2B Pull Ups
Free Class Saturday at 11AM - Come see what CrossFit is all about! WOD 20 AMRAP 50 Double Unders 5 Muscle Ups 10 Turkish Get Ups (1.5/1p)
Free Class Saturday at 11AM - Come see what CrossFit is all about! 12 OTM 3 C&J (Increasing in Weight) WOD 1K Row 100 Wallballs (20/14) 30 Clean & Jerks (135/95)
Congrats to everyone who crushed The Open this year! Awesome job by all! 5RM Back Squat WOD 7AMRAP 5 Squat Snatches (135/95) 10 Burpees
Free Class Saturday at 11AM! Come see what CrossFit is all about! The Final Open Workout is here! After a community vote over 150,000 people wanted to do the following, again, for the 3rd time in Open history. Saturday will start at 9AM WOD Open 18.5 (12.5, 11.6) 7 AMRAP 3-6-9-12-15-+3 Thrusters (100/95) C2B Pull Ups
The end of The Open is upon us! Head over to the games.crossfit.com site tonight from 6-8pm to vote on the last workout! Free Class Saturday at 11AM Open WOD will start at 9AM Saturday unless otherwise indicated online. 8 OTM 10 Double Unders 5 Pull Ups WOD 3 Rounds 100 Double Unders 20 HSPU (Scale Reps if Needed) 10 Power Cleans (185/135)
Free Class Saturday at 11AM - Come see what CrossFit is all about! WOD 2k Row For Time - Then - 5 Rounds 15 Push Ups 10 WB Throws (No Squat) 10 Lunges 15 V-Ups
Free Class Saturday at 11AM - Come see what CrossFit is all about! WOD "Nasty Girls" 3 Rounds 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) - Then - 5RM Strict Press
Welcome to a brand new week! 2RM Front Squat WOD 5 Rounds 20 KBS (1.5/1p) 20 Burpees 100 Single Jumps
Free Class Saturday at 11AM - Come see what CrossFit is all about! WOD Rule Changes: 18.4 has a couple of IMPORTANT changes in the rules. Most notably the HSPU standard is very different now. Once we get you measured, mathed-out, and set up you'll want to take a couple of reps practice with your judge to make sure you're hitting the right standard. We saw in the announcement show that it pays to take a little extra time on the HSPU to make sure you're all legit instead of racking up no-reps. Also, The HS Walk starts with the hands on the ground BEFORE the line. It's no longer ok to dive forward while your toes are behind the line. WOD OPEN 18.4 21-15-9 Deadlifts (225/155) HSPU - Then -
Open 18.4 announcement is tonight, time to get excited! WOD 12 AMRAP 30 Double Unders 15 Hang Squat Clean Thrusters (75/55) 5 Pull Ups Then 5RM Push Jerk
Free Class Saturday at 11AM! WOD 21-15-9 Goblet Squats (1.5/1p) T2B Push Ups - Rest 5 Min - "Isabel" 30 Snatches (135/95)
Free Class Saturday at 11AM - Come see what CrossFit is all about! WOD 1k Row 50 Deadlifts (225/155) 50 Burpee Box Overs (24/20) 25 Hang Power Cleans (185/125) 25 Burpee Box Overs
Congrats to Everyone who got a PR on 18.3! If you're planning a redo of 18.3 Please let a coach know and be respectful of the classes taking place. 15RM Back Squat WOD Amanda 9-7-5 Muscle Ups Squat Snatches (135/95)
Free Class Saturday at 11AM - Come see what all the fuss is about! Saturday will start at 9AM for the Open. WOD Open 18.3 2 Rounds 100 Double Unders 20 OHS (115/80) 100 Double Unders 12 Ring Muscle Ups 100 Double Unders 20 DB Snatches (50/35) 100 Double Unders 12 Bar Muscle Ups 14 Min Cap
Free Class Saturday at 11AM - Come see what CrossFit is all about! 2 Rounds 50 Double Unders 10 C&J (135/95) 50 Double Unders 10 Power Snatches (135/95) 15 Min Cap -Then- 1RM Clean & Jerk
Another day, another awesome effort by everyone thru the gym! Let's keep killing it all week! Hey, know someone who's think about starting CrossFit but is a bit nervous? The next 6wk challenge is going to start April 9th, it's an awesome way to get going! WOD 2 Min Max Effort - Rest 2 Min between Moves - Kettlebell Swings - Burpees - Ring Muscle Ups - Thrusters (45) - T2B - Air Squats - Triple Unders (Not a typo, triples. Scale is DU attempts).
Congrats to everyone who completed 18.2/2a! It was a tough WOD that made everyone hurt. WOD 1K Row 100 Lunges 75 Sit Ups 50 Box Jumps (24/20) 25 STO (135/95)
Welcome to a brand new week! 3RM Overhead Squat WOD 12 AMRAP 40 Double Unders 20 Pull Ups 10 Hang Power Cleans (135/95)
