1. 11/09/2018

    18 Minutes To Build To A Heavy 1 Rep Snatch

    Rest 5 Minutes

    4 Rounds

    6 Snatch @ 70% of Your Heavy 1 Rep

    18 Goblet Squats (53/35) or 12 Pistols

  2. 11/08/2018

    1000/800 Meter Row


    8/6 Rounds

    8 Back Squat (95/65)

    8 SDHP (95/65)

    8 Bar Facing Burpee

    8 Floor Press (95/65)

    For today,  the Rx option is 6 rounds and the Rx+ is 8 rounds.  These movements are light weight so we are looking at doing these unbroken for each movement.  After the long chipper WOD from Wednesday, we are wanting to ratchet up the intensity for this one.  Transitions should be fast and rest breaks should be kept short.

    The row distances are for male/female.

  3. 11/07/2018

    Complete For Time

    200 Double Unders (300 singles)

    100 Air Squats

    75 Kb Swings (53/35)

    50 T2B

    25 HR Push Ups/HSPU

    15 Deadlift (225/155)(275/185)

    10 TGU (53/35)

    30 Minute Time Cap

    Today we have a chipper that is programmed to be a longer endurance-type WOD.  Pacing is key here starting with the double unders.  Smartest approach is to break these high volume movements into manageable sets being careful not to hit fatigue at the beginning.  Be conservative at the start and push toward the end if there is more in your tank.  If you spend 4 minutes on each movement you will beat the time cap.

  4. 11/06/2018

    12 Minute AMRAP

    7 Box Jumps (24″/20″)(30″/24″)

    12 Kb Snatch (53/35)(70/53)

  5. 11/05/2018

    3 Rounds For Time

    400 Meter Run

    20 Lat Sit Ups (20/14)

    15 Pull Ups/C2B

    10 Clean & Jerk (135/95)(165/115) these are power cleans

    This is the best day we have weather wise so we want to get out and run some 400’s.  For your C&J weight, pick a weight you could do 7-10 unbroken if fresh.  This should be a little heavy for you but not a weight where you HAVE to do singles with big rest breaks.

  6. 11/03/2018

    7:00AM Competitor Class

    9:00AM CrossFit Class

    Please make plans to be at one of these classes this weekend.  We would love to see you.  If you’re on the fence about the Competitors Class, come in and give it a try!!

  7. 11/02/2018

    4 Rounds of 4 Minute Intervals

    500/400 Meter Row

    10 Box Up & Overs (24″/20″)

    Remainder of the 4:00 will be max rep wall balls (20/14)

    Rest 4 Minutes Between Rounds

    Score will be total number of wall ball done in the 4 rounds.

    The 4 minutes of rest between rounds should be just about enough time to allow you to fully recover before your next round starts.  The goal here is to be consistent with the total number of wall ball reps from round to round.  Row at at a steady pace, but not so fast that you will require a big rest before you begin the box jumps.


  8. 11/1/2018

    16 Minute AMRAP


    Burpee Pull Ups

    Alternating DB Snatch (50/35)

    This is a pacing WOD.  Start out slow and controlled and hold a steady pace throughout the 16 minutes.

  9. 10/31/2018

    HAPPY HALLOWEEN!! We are regretful we didn’t have enough certainty in our moving plans to be able to plan a great Halloween celebration.  We are in the works of planning something special for November centering around the theme of “Thankful Giving.”

    18 Minutes

    2 x 10 Back Squat

    3 x 3 Back Squat

    Rest 5 Minutes

    5 Rounds

    12 KB Swings (53/35)

    14 OH KB Lunges (53/35)

    16 KB Strict Press (53/35)

    18 KB Goblet Squats (53/35)