1. 04/02/2020

    Nice work on the Zoom classes today.  Attendance is up for these.  Remember, it takes 21 straight days of practice to form a habit (good or bad).  Don’t let NOT working out become a habit for you.  We got this!!  And it is even more critical now that you take care of your body because you need a way to cope with the stress our current situation is creating.  We are always here to chat if you want to do more than the daily WODs.  Feel free to text us and we will do our best to give you some extra work.   There are tons of at home WODS being posted on social media.   We would prefer you follow our programming and let us program additional work for you.  The week of WODS is carefully planned to make sure we are hitting a broad range of movements as well as time domains of the workouts.   We want your extra work to COMPLIMENT what you are doing without stacking movements.  

    Zoom Link:  https://zoom.us/my/crossfit970

    15 Minute AMRAP

    5 DB Box Step Ups (50/35)(24″/20″)

    5 Mountain Climbers

    5  V Ups

    5 Box Dips

    Add 1 Rep to each movement after you complete each round.

    For today, if you don’t have a box, use a stable object of approximate height of your box.  If you don’t have a DB, use a KB, barbell, or even a rubber weight.  After your round of 5 reps, add 1 rep to all movements.  If V Ups are a difficult movement for you, you can do toes to pole (table leg, stair baluster…)

  2. 04/01/2020

    Announcement:  Starting April 1st and running through the end of the month, we are running a contest for the most Zoom Workouts attended.  

    Here is outline of contest:

    Most number of Zoom classes attended.  Zoom class times at 8:30am, Noon and 4:30pm.  If you can’t attend one of these class times, you are free to use the CrossFit970 link that we post every night when the WOD is posted to form your own group and do the WOD at whatever time works for you.  If you are on Zoom at one of the designated times, the Coach of that class is going to log you in on Pike just as if you were at the gym.  Not to worry, the Zoom app has a feature we can use to see who has been on if you’re not on at the designated class times.  

    Tie break for attendance will be number if logged scores on Beyond The Whiteboard.  So….if you STILL aren’t on Beyond The Whiteboard….you need to get on.

    Prize package so far includes one month of the Ultimate Car Wash at Cannon Express Car Wash, a free mini photography session with LyndseyLew Photography, a month free at CrossFit970, a COSTCO membership and an initial evaluation at Crossroads PT.  More prizes will be added throughout the month and we will update each time we add one.  If we have enough prizes, we will consider breaking into the top 3 attendees.  

    If you don’t know how to get on Beyond The Whiteboard, reach out to us and we can help you.

    Complete For Time:

    1000 Burpees

    3 Mile Run

    100 Thrusters (95/65)

    Partition as you want


    The real WOD is:


    Bar Facing Burpess

    Cleans (95/65)(115/75) *** These are SQUAT cleans***

    IF no barbell, they will be DB or KB cleans.  Alternate arms.


  3. 03/31/2020

    Don’t Forget our Zoom classes happening at 8:30, Noon and 4:30!!  We will keep posting the link each night, but you can also save it to your browser.  For those that don’t know what Zoom is, it’s a virtual meeting site where we can connect and workout together.  Zoom is NOT another name for a workout method set to Latin dance music. 

    Here is the link:  https://zoom.us/my/crossfit970

    Complete For Time:

    200 Meter Run

    20 Air Squats

    400 Meter Run

    40 Air Squats

    400 Meter Run

    40 Air Squats

    200 Meter Run

    20 Air Squats

    Immediately Into:

    50, 75 or 100 Push Ups

    Every Break you run 100 meters

    RX+ is with a weight Vest

    For today, lets look to push the pace on these runs and do quality air squats (chest up, knees tracking outside of toes, hip crease below knee, and open hips at the top).  This is a great opportunity to really work on that squat movement.  For the push ups, pick a number of reps (50, 75 or 100) that will be a challenging number for you.  Each time you have to break the push ups, you will do a 100 meter run.

  4. 03/30/2020

    Complete For Time:

    50 DU/75 SU

    50 Abmat Sit Ups

    25 DB Hang Power Snatch (50/35). Alternative is KB Snatch (53/35)

    40 DU/65 SU

    40 Abmat Sit Ups

    20 DB Hang Power Snatch

    30 DU/55 SU

    30 Abmat Sit Ups

    15 DB Hang Power Snatch

    20 DU/45 SU

    20 Abmat Sit Ups

    10 DB Hang Power Snatch

    10 DU/25 SU

    10 Abmat Sit Ups

    5 DB Hang Power Snatch


  5. 03/28/2020

    5 x 3:00 Interval

    50 Double Under/75 Single Under/75 Alternating Leg Toe Taps To Plate

    12 Lateral Burpee Over DB/KB (or any other 4″ tall object)

    Max Rep Wall Ball In Remainder

    Rest 3:00 Between Rounds

    Here is link to the plate toe taps  https://www.youtube.com/watch?v=grwzM4Ibrhk

    If you don’t have a wall ball, use any ball you can find (basketball, volleyball).  Even with as little weight as these have, it will still prove to be a challenge when doing max reps of them.


  6. 03/27/2020

    Announcement:  Has been great seeing you all on Zoom this week.  We understand that you all can’t make the three WODS we do via Zoom, but you can use our meeting link to do your own groups if you are setting them up to workout with your buddies.  If you are doing Zoom WODS outside of the 8:30, noon or 4:30, maybe post what you are doing so others can at least jump on and say hi!!!

    This link https://zoom.us/my/crossfit970 will get you into our “meeting”. You can access this at any time throughout the day. Simply click on the link and it will add you.

    Complete For Time:

    100 Air Squats
    80 Lunges
    60 Sit Up
    40 Floor Press (135/95) IF KB or DB do 60 reps and break up equally between arms.

    Partition As You Want

    Then 10 TGU (pick load with KB or DB or With No Weight.  If not using weight, do 20 total TGU)

    Sub for barbell for the Floor Press is a KB Or DB.

  7. 03/26/2020


    15 Rounds for time

    100 Meter Run

    7 Front Squats(135/95)

    100 M Run

    7 Burpee Pull ups

    Modification For Burpee Pull Ups- Burpee Box Jumps

    Modification for Front Squats- Goblet Squats

    This is going to be a long workout so make sure to pace it from the beginning. The weight on the front squat should be light enough that you can do all 7 unbroken every time.

  8. 03/25/2020

    15 Min AMRAP

    100 Meter Farmers Carry (with single db or single kb) (50/35)(53/35)

    15 Push Ups

    10 Power Cleans (115/75) or DB/KB Power Clean

    For today, the farmers carry will be 50 Meters with one arm switching arms at the 50 meter turn.

    Push Ups………PLEASE……use this time at home to work on this movement.  For today (and maybe the rest of eternity) hands MUST be outside shoulder width.  NO alligator arms.  Chest and chest ONLY touches the floor.  Arms at full lockout at the top.

    For our power cleans, if you have a barbell, use what weight you have if you can’t get to the Rx weight.  IF your weigh is lighter, either move faster, or do a couple more reps.  Mod for the barbell is DB or KB power cleans.

    Here is a link to a KB Power clean.  Its a long video, so go to the 4:23 mark if you just want to see the movement.  https://www.youtube.com/watch?v=IP9iM2AxClc

    Here is a link to a DB power clean.  https://www.youtube.com/watch?v=vh0Tj7G4k0c  Obviously this is with a single DB vs double.

    If using a DB or KB, it will be 5 right and 5 left.  Break them up however you want.  Alternating arm might be the most efficient way.  Make sure to use your hips and hit that triple extension!!


  9. 03/24/2020

    Announement:  Hey all!!! Was so good to see quite a few of you on Zoom today!!  We pulled it off and it is a great platform to gather as well as review WOD standards as well as at home modifications.  We are going to continue to do these classes at 8:30, Noon and 4:30.  In fact, we want you to get used to this platform for the next week because on April 1st we will be putting a contest together based on Zoom attendance.  It will be worth it to do the best you can to be on these classes!

    In case you didn’t get the Zoom link and info from the post last night, here it is again:

    Hey CrossFit 970 family- We miss you and are hearing from lots of you that you miss us too! After almost a week of doing workouts by ourselves, we have created a way to still workout together, virtually. We want to continue to encourage and connect with each of you as much as we can during this time of social distancing.

    Please join us in doing the daily At-Home workout. We will continue to post the workouts on our website and Beyond The Whiteboard. You can do this whenever works for you schedule or you can join us on Zoom a couple different times of day and workout alongside one another.

    The best way to use Zoom is from a computer by going to https://zoom.us. You can access Zoom via your phone, too. On your phone, you can download the Zoom App.

    This link https://zoom.us/my/crossfit970 will get you into our “meeting”. You can access this at any time throughout the day. Simply click on the link and it will add you. We will have a couple of different times for you to join in. If those times don’t work for you, you can get on with fellow athletes at another time, if you organize it. Please just be sure not to do it when it overlaps with a scheduled meeting.

    We will also be interacting with one another through our private Facebook group Crossfit 970. Please request to join the group, if you haven’t done so already.

    Our hope is to continue to prioritize our health while staying connected with each of you. We are in this together! Please contact Krista Harty with questions at krista@crossfit970.com.

    A couple things to remember:

    1.  We need to respect each other’s time and be on time for the class
    2. Please do your best to not talk while the Coach is going through the WOD.  There will be time to socialize after the WOD.

    Complete For Time:

    400 Meter Run


    5 Rounds

    35 Double Unders/70 Single Unders or 35 plate jumps

    15 KB/DB Box Step Ups (20”/16”) Box.  Pick load for KB/DB.  RX is (53/35)(50/35)

    12 KB/DB Push Press.  Same load as above.  6 each arm.


    400 Meter Run