1. 08/06/2018

    Congratulations to Logan for his strong representation of CrossFit 970 at the 2018 CrossFit Games this past weekend! We are all very proud of how well Logan was able to compete at the highest level in our sport and his accomplishment of being one of the best in the world!

    For Time:

    400 meter run

    40 wall balls

    400 meter run

    30 wall balls

    400 meter run

    20 wall balls

    400 meter run

    10 wall balls


    This workout will start with a 400 meter run and you will perform descending reps on the wall balls after each 400. The goal is to do as many wall balls as you can without breaking or breaking into as few sets as possible. You will continue to run 400 meters after each round of wall balls. Push the pace on the runs, especially towards the end when those wall ball reps are less. After your last 10 wall balls, end the workout with 25 burpees…just because we love you.

  2. 08/02/2018

    1000 Meter Row

    Immediately Into

    60 DB Snatch (50/35)

    40 DB Single Arm Overhead Squats (50/35)

    20 DB Push Press (50/35)

    Set a good pace on your row so you can try get your 60 DB snatch in as few sets as possible. The dumbbell single arm overhead squat is a movement we have not done a lot of…We will work on practicing this movement before the workout starts to get everyone comfortable performing it efficiently during the workout.  Sprint through the last 20 push press and try your best to get that set unbroken.


  3. 08/01/2018

    Good luck to Logan today as he represents CrossFit 970 in the 16-17 year old division at the 2018 CrossFit Games!!!

    His heat times are 7:40, 11:30 and 12:40. Go to games.crossfit.com to stream it live.

    3 Rounds:

    800 meter run

    30 lat sit-ups (20/14)

    100 foot bear crawl / 50 foot handstand walk

    This workout is a core burner. The 30 lat sit-ups will make the bear crawl and handstand walks more difficult than usual. Use the first 200 meters of the 800 meter run to recover a little and turn up your pace as much as you can on the final 600 meters of the last 2 rounds. Each person will start at one end of the pull-up cage and crawl or walk 25 feet to the other side of the gym and 25 feet back to the cage. Bear crawls will go down and back twice, handstand walks will go down and back. If you’re uncertain on whether or not you should walk on your hands for this one, ask your coach.

  4. 7/31/2018

    Sorry for the late WOD post…..

    Complete For Time


    Thrusters (95/65)

    Bar Facing Burpees

    Ring Dips

    These thrusters should be done in two sets max, so pick a weight that will allow you to do that.  Band up as necessary for the ring dips.  If you can, do your ring dips on the high rings and muscle up to them or use a box to jump up to them.  Stay steady with you pace on the bar facing burpees.


  5. 07/30/2018

    13 Minute AMRAP

    200 Meter Run

    5 Hang Power Cleans (155/105)(205/155)

    20 Air Squats/20 Pistols

    Today’s power cleans should be in the upper end of heavy for you.  When picking a weight, pick a weight you can do 5 unbroken throughout the WOD, but a weight that will challenge you to hang on to the bar.  The key for these hang power cleans is to stay efficient with hips and emphasize that big pull and shrug.  Use the 200 meters runs to recover for the next round.

  6. 07/28/2018

    7 AM Competitors Class AND

    9 AM Class

    Last Week’s 7 AM Competitors Class:

    31 Heros

    31 min AMRAP with a partner

    8 thruster (155/105)

    6 rope climb

    11 box jumps

    1 partner works while the other performs a 400 m sand bag run


  7. 07/27/2018


    Complete For Time

    10 Burpees


    10 Burpees

    25 Push Ups


    10 Burpees

    25 Push Ups

    50 Lunges


    10 Burpees

    25 Push Ups

    50 Lunges

    100 Sit Ups


    10 Burpees

    25 Push Ups

    50 Lunges

    100 Sit Ups

    150 Air Squats

    Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.

    The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

    Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

    After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

    “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

    Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

    The workout was first posted by CrossFit DC (Washington D.C., USA) on May 27, 2009. The original post said Zach “basically lived on [Coach] Chris Rutynas’ couch for months at a time. If you noticed Chris pushing even harder than usual [during this WOD], its because he knew what this was about.”


  8. 07/25/2018

    Complete For Time

    1,600 Meter Run

    300 Double Unders

    100 KB Snatch (53/35)

    Partition As Necessary

    Strategy is every bit as important today as the movements in the WOD as there will be a surprise revealed when we gather around the White Board.


  9. 07/25/2018

    Complete For Rounds and Reps

    6 Minute AMRAP

    7 Power Snatch (95/65)(145/105)

    7 Bar Facing Burpee

    Rest 2 Minutes

    6 Minute AMRAP

    7 Power Clean (135/95)(205/155)

    7 Toes To Bar

    Rest 2 Minutes

    6 Minute AMRAP

    7 Deadlift (185/135)(275/205)

    7 Wall Ball

    Barbell cycling under metabolic fatigue is what we are looking for out of today’s WOD.   The time domain and the rep scheme suggest that we should push pace where we can here.  If the barbell movements are slower for you, look to make up time on the second movement of the couplet.   Weights should be on the upper end of moderate today (think about breaking the 7 reps into two sets at the most).   The two minute rest breaks will go by fast, so change your weight quickly and look to try to get your heart rate down with the remainder of the rest break.