1. 09/21/2020

    ANNOUNCEMENT:  This week will be a week of workout repeats from about one year ago.  If you have been with us for a year and been using Beyond The Whiteboard to log your workouts, you will have something to look back at to track your progress.  If you are not using Beyond The Whiteboard to track your workouts…why aren’t you?!?  Its free and a great way to keep track of your own progress as well as compare your times to the thousands of logged scores for the Named/Hero WODS we do.

    4 x 3:00 Interval

    (15/12)(20/15) Cal Bike

    10 Front Squat (135/95)

    Max Rep Power Cleans In Remainder

    3 Minute Rest Between Rounds

    LAST DONE 9-16-2019

    For today we are looking at 4 sprint rounds where your weight should be on the moderate side for the front squats. Pick a weight you can do 10 unbroken for all 4 rounds. For our power cleans, we really want to emphasize cycling the barbell by doing touch and go reps in larger sets before you break into singles.

  2. 09/18/2020

    Complete For Time


    10 Rounds

    3 HSPU

    6 Deadlift (225/155)

    12 Pull Ups

    24 Double Unders

    ***Last Done 9/13/2019***

    Dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

    He is survived by his parents, Paul and Mary, and brother Robert.

    The “Bradshaw” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, October 23, 2011 (111023).


  3. 09/17/2020

    Complete For Time

    60/50 Cal Bike


    160 Air Squats

    120 Push Ups

    80 Alt Leg Lunges

    40 KB Swing (53/35)

    Partition As You Wish

    RX+ is with a weight vest

    Strategy is important with this one.  You can complete the movements in whatever order you would like (except the bike buy in).  If these reps are too much for where you are in your CrossFit journey, your Coach will come up with a rep scheme that will work for you.


  4. 09/16/2020

    15 Minute AMRAP

    400 Meter Run

    12 Bar Facing Burpee

    8 Clean & Jerk (95/65)(135/95)(185/125)

    For your C&J weight, pick a weight that is challenging for you and on the moderate side of heavy.  You should be thinking about a weight you can cycle for a few reps in each round as we are not looking for singles today.

  5. 09/15/2020

    Complete For Time

    50 Cal Row

    Right Into



    DB Box Up & Over (50/35)(20”/16”)

    Conservative on the row is a good approach to this one.  Thinking about your 2K row pace for this.  For the T2B, think about how you will break these up so you can continue to move through them.  Small sets are fine as long as there aren’t big breaks between.  For the DB step up and over, you can place you DB wherever you would like.  Breathe on top of the box.  This movement is surprisingly metabolically taxing so that breath is important.

  6. 09/14/2020

    4 Rounds For Time

    6 Strict Pull Ups/Bar Muscle Ups

    12 Thrusters (95/65)(115/75)

    200 Meter Run

    Rest 1 Minute Between Rounds

  7. 09/11/2020

    On this night 19 years ago, 246 people went to sleep in preparation for the morning flights.  2,606 people went to sleep in preparation for work in the morning.  343 Firefighters went to sleep in preparation for their morning shift.  60 police officers went to sleep in preparation for morning patrol.  8 paramedics went to sleep in preparation for the morning shift of saving lives.  None of them saw past 10:00am Sept 11, 2001.  In one single moment life may never be the same.  Tonight as you go to sleep in preparation for your life tomorrow, kiss the ones you love, snuggle a little tighter, and never take one second of your life for granted. And NEVER FORGET.

    God Bless America!!

    9-11 Tribute WOD

    2001 Meter Run

    11 Box Jumps (30″/24″)

    11 Thrusters (125/85)

    11 C2B Pull Ups

    11 Power Cleans (175/115)

    11 HSPU

    11 KB Swing (70/53)

    11 T2B

    11 Deadlift (170/115)

    11 Push Jerk (110/75)

    2001 Meter Row

    **You may start with the run or the row and vice versa**

    The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date.

    Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Deadlift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

  8. 09/10/2020

    20 Minute EMOM

    Minute 1 = 12/15 GHD Sit Ups

    Minute 2= 12/18 DB Hang Clean and Jerk (50/35)

    Minute 3= (15/12)(20/17) Cal Bike

    Minute 4=  7/10 Bar Dips

    For today, the first number of reps is RX and second number is RX+ (bike is RX male/female and RX+ male/female).  This is the first time we have programmed bar dips in a workout.  We have 10 sets of bars to do the dips on, so we want everyone on the dip bars.  You can use a band or lower the dip bar on the rig to a height that will allow you to use your legs to help you lower yourself as well as lock out the dip.  Your Coach will help you with this movement.  There are 5 rounds in this EMOM, so be prepared that it is going to progressively great harder.



  9. 09/09/2020

    ANNOUNCEMENT:  The mezzanine and all the toys that were up there have been cleaned (thanks Krista Harty).  Having said that, the mez has been abused by those using it.  Things are broken, dirty and full of trash.  We love to have this area for the kids to go.  But….if it continues to be a mess, we will close it off OR be forced to charge a fee for the kids using it.  We hate to do this.  But we can not afford to continue to pay to get the area DEEP cleaned as well as pay for the broken furniture.   We are so proud of OUR space and we want you to be proud of it too.  WE can’t continue to treat it poorly.  If you have kids using the space, please go up there to get them and make sure the area is clean.  Please don’t just call your kids to come down and assume they picked up (do they do this at home without you inspecting…?).   Thank you all in advance for doing your part to help.  

    12 Minute AMRAP

    40 Double Unders

    15 OHS (75/55)(115/75)

    40 Double Unders

    15 Hang Power Snatch (75/55)(115/75)

    Immediately Into

    10 Minutes To Find a Heavy 1 Rep Snatch (squat or power)

    For today,  you will have a 22 minute clock with the last 10 minutes being used to find a heavy 1 rep snatch.  For the AMRAP, your weight should be something you could do all reps unbroken if fresh.  You MAY have to break the reps up during the wod, but you should calculate weight based on what you could do fresh.  Once the AMRAP is done, you are on the clock to start building up weight for your snatch.  The AMRAP will be a great primer for this.  If you are not quite ready to get heavy with this lift, that’s totally ok.  You can spend your 10 minutes working technique.