Blog
2017
Jul
28

July 28, 2017

“Rich” For time: 13 squat snatches, 155/105 Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155/105 *scale the pull ups down to 5,6,7,8, or 9 as needed. Set a goal with your coach. Keep the run hard* U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas,...

2017
Jul
27

July 27, 2017

Five Rounds for Time: 100 meter Suitcase Carry (50/30 – one hand; use right on the way out, left on the way back)* 10 Handstand Push Up 20 Wallball (20/14) *this should not be so heavy that you’re leaning to one side. if you can’t keep an upright torso, reduce the weight until you...

2017
Jul
26

July 26, 2017

A. “Goat” work – 10 min EMOM “Goat” is CrossFit slang for a movement that challenges us. Examples: Doubles, Ring Dips, Snatches, Overhead Squats, etc. These are the best days to turn perceived “weaknesses” into “strengths.” Keep you heart rate (and weights) low during this practice...

2017
Jul
25

July 25, 2017

A. Front Squat 5×5 Try to increase weight for each set, as form allows! B. “DG” Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 8 Dumbbell Thruster (35/25’s) 12 Walking Lunge Steps (35/25’s) U.S. Air Force Maj. Walter David Gray, 38, of Conyers, Georg...

2017
Jul
24

July 24, 2017

Regular schedule all day today Happy birthday Angie! “Dallas 5” 5 minutes of:     Burpees Then, 5 minutes of:     7 deadlifts, 155/105     7 box jumps, 24/20 Then, 5 minutes of:     Turkish get-ups, 40/30 lb DB Then, 5 minutes of:     7 snatches, 75/55     7 push-ups Then, 5 minutes of:...

2017
Jul
21

July 21, 2017 – Kalsu

“Kalsu” For Time 100 Thrusters (135/95 lbs) 5 Burpees at the top of every minute Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. *25 min time cap*

2017
Jul
20

July 20, 2017

A. Gymnastics Skill Work: 10 min EMOM of a gymnastics movement of your choice *The coach will have great ideas for you if you’re not sure what to work on* B. Four Rounds for Max Reps: 1 min Double Unders 1 min Hang Snatch (95/65) 1 min Abmat Sit Ups 1 min Assault Bike 1 min Rest

2017
Jul
19

July 19, 2017

For Time: 20-18-16-14-12-10-8-6-4-2 Box Jump Each ‘dash’ is one of the following accessory movements: 200 m Sled Pull (45/25) 150 m Slamball Carry (bear hug 50/35) 100 m Sled Push (90/45) You’ll perform each accessory movement 3 times, you can pick any order to complete them in.

2017
Jul
18

July 18, 2017 – Desforges

“Desforges” – Partner Style Five rounds for time of: 12 Deadlift (225/155) 20 Pull-ups 12 Clean and Jerk (135/95) 20 Knees to elbows One partner working at a time, split up the work any way U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Mari...

2017
Jul
17

July 17, 2017 – Jenny

Happy birthday AJ and Fernando (Sunday)! “Jenny” Complete as many rounds as possible in 20 minutes of: 20 Overhead Squats (45/35) 20 Back Squats (45/35) 400 meter Run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when ene...

2017
Jul
14

July 14, 2017

“Jag 28” For time: Run 800 meters 28 Kettlebell swings (70/53) 28 Strict Pull-ups 28 Kettlebell clean and jerk (70’s/53’s) 28 Strict Pull-ups Run 800 meters *25 min time cap* U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special...

2017
Jul
13

July 13, 2017

15 min AMRAP: 6 Squat Snatch (95/65) 9 Toes to Bar 12 Front Squat (95/65) 48 Doubles (100 Singles) Box News: Just a reminder about lifting class at 6:15 tonight. See you there!

2017
Jul
12

July 12, 2017

“Team Weston” Five rounds for time of: Row 1000 meters 200 meter Farmer carry (45/35 DBs or KBs) Dumbbell Waiter walk, 50 meters, Right arm (45/35) Dumbbell Waiter walk, 50 meters, Left arm (45/35) Teams of 3: Accumulate 5,000 meters Rowing, 1,000 meters farmers walk (45 lb/35 lb db/kb p...

2017
Jul
11

July 11, 2017

A. Build to a heavy power clean for the day B. 6 min AMRAP: 10 Power Clean (95/65) 10 Burpee Rest 3 min 4 min AMRAP: 7 Power Clean (105/75) 7 Burpee Rest 2 min 2 min AMRAP: 4 Power Clean (115/85) 4 Burpee Box News! Strength classes will now be Tuesday and Thursday night at 6:15pm, and Saturday morni...

2017
Jul
10

July 10, 2017 – Blake

“Blake” Four rounds for time of: 100 foot Walking lunge with plate held overhead (45/25) 30 Box jump (24/20) 20 Wallballs (20/14) 10 Handstand push-ups *20 min time cap* U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Spe...

2017
Jul
07

July 7, 2017 – Omar

“Omar” 10 Thruster (95/65) 15 Bar-facing Burpee 20 Thruster (95/65) 25 Bar-facing Burpee 30 Thruster (95/65) 35 Bar-facing Burpee U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, d...

2017
Jul
06

July 6, 2017

Annie’s on the Run 500 meter Run 50 Doubles 50 Sit Up 400 meter Run 40 Doubles 40 Sit Ups 300 meter Run 30 Doubles 30 Sit Ups 200 meter Run 20 Doubles 20 Sit Ups 100 meter Run 10 Doubles 10 Sit Ups

2017
Jul
05

July 5, 2017 – Brian

Happy birthday Coach Stacey (yesterday)! “Brian” Three rounds for time of: 5 Rope Climb (15 foot) 25 Back Squat (185/135) *sub 3 lay to stand to lay rope pulls for each rope climb. Use your legs as little as possible on this option* U.S. Navy Special Warfare Operator Chief Petty Officer...

2017
Jul
03

July 3, 2017 – DT

“DT” 5 Rounds for Time: 12 Deadlift (155/105) 9 Hang Power Clean (155/105) 6 Push Jerk (155/105) In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old...

2017
Jul
01

July 1, 2017

Just a quick reminder about our classes this weekend. Saturday – CrossFit WOD at 8am Strength at 9am Sunday – Strength at 830am CrossFit WOD at 10am If you have any questions, please reach out to Cerissa, Kendl, or Jake.

2017
Jun
30

June 30, 2017

A. Three Rounds For Quality: 0:30 Ring Dip 0:15 Rest 0:30 Strict HSPU 0:15 Rest 0:30 Candlestick Roll (to pistol for advanced) 0:15 Rest B. 12 min AMRAP: 10 Power Clean (135/95) 15 Burpee 0:20 L Sit Hold

2017
Jun
29

June 29, 2017

“Kelly’s in a Triathlon” For Time: 50 Wallball (20/14) 50 Box Jump (24/20) 1,600m Row 50 Wallball 50 Box Jump 800m Run 50 Wallball 50 Box Jump 30/25 Cal Assault Bike *35 min time cap*

2017
Jun
28

June 28, 2017

Team WOD! Teams of 3 20 min AMRAP: 8 DB/KB Lunge (35/26’s-one in each hand) 8 Toes to Bar 8 Push Up AND Max meters Sled Push (90/45) Partner 1 starts on the lunge and must complete all 8 reps. Partner 2 will then do 8 toes to bar and then partner 1 will do 8 push up. Then partner 2 will do 8 l...

2017
Jun
27

June 27, 2017 – Helen

Happy Birthday Patrik! “Helen” 3 Rounds for Time: 400 meter Run 21 KBS (53/35) 12 Pull-ups Compare previous time here Post Wod: Spend at least 10 minutes mobilizing shoulders with a lax ball. If you don’t know how, ask a coach! Box News: Our first strength class is this Wednesday evening at 6:...

2017
Jun
26

June 26, 2017

Happy Birthday Julie! A. Find today’s heavy Overhead Squat B. For Time: 100 Double Unders (250 Singles) 40 OHS (75/55) 100 Doubles 20 Power Snatch (75/55) 100 Doubles 40 OHS (75/55) 100 Doubles *15 min time cap* Box News: Our first strength class is this Wednesday evening at 6:15pm. If you can...

2017
Jun
23

June 23, 2017

“Fight Gone Bad!” Three rounds of: Wall-ball (20/14) Sumo deadlift high-pull (75/55) Box Jump (20) Push-press (75/55) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-min...

2017
Jun
22

June 22, 2017

For Time: 50 KBS (53/35) 50 Abmat Sit Up 25 Calorie Bike 40 KBS (53/35) 40 Abmat Sit Ups 20 Calorie Bike 30 KBS (53/35) 30 Abmat Sit Up 15 Calorie Bike 20 KBS (53/35) 20 Abmat Sit Up 10 Calorie Bike 10 KBS (53/35) 10 Abmat Sit Up 5 Calorie Bike Box News: We are adding a strength specific class/progr...

2017
Jun
21

June 21, 2017

Happy birthday Shane! For Time: 3 Rounds: 50 Double Unders (100 Singles) 10 Pull Up – 400 m Run – 2 Rounds: 50 Double Unders 10 Pull Up – 400 m Run – 1 Round: 50 Double Unders 10 Pull Up – 400 m Run Box News: We are adding a strength specific class/program! Our newest coach, Jake, has written a 9 we...

2017
Jun
20

June 20, 2017

A. 15 min AMRAP: 21 Deadlift (155/105) 15 Squat Clean + Jerk (155/105) 9 Squat Snatch (155/105) B. Core! For Quality: 50 weighted sit ups 50 russian twist *split up the reps any way*

2017
Jun
19

June 19, 2017

Happy birthday Emma (Sunday) and Josh (Friday)! On a 20 minute clock, Run 1 mile Then perform as many rounds as possible of: 6 Strict HSPU 12 Burpee 18 Medball Squat Clean (20/14)

2017
Jun
16

June 16, 2017

A. For Quality: Four Rounds NOT for time: 15 Sumo Deadlift (start at 50% of your deadlift 1RM, you should be able to do all 15 unbroken. Choose to go down in weight or heavier as form allows) 30 Banded Hamstring Curls B. 10 Rounds for Time: 5 Strict Pull Up 10 PVC Sit Up 15 Push Up 20 Walking Lunge

2017
Jun
15

June 15, 2017

A. For Time: 150 Double Unders (350 Singles) 25 Thruster (115/75) 50 Burpee 25 Thruster 150 Double Unders B. Accumulate 5 min Plank

2017
Jun
14

June 14, 2017

Six Rounds, each for time: 12 DB Snatch (50/35 – alternate arms) 200 meter SPRINT Rest 2 mins between rounds Record all 6 times

2017
Jun
13

June 13, 2017

A. 10 min EMOM: 1 Squat Clean + 1 Hang Squat Clean Start at 50% of your Clean 1RM, and build as form allows. B. “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/95) Compare previous time here

2017
Jun
09

June 9, 2017 – Bulger

“Bulger” Ten rounds for time of: 150 meter Run 7 Chest to Bar Pull Ups 7 Front Squat (135/95) 7 Handstand Push Up *30 min time cap* Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of...

2017
Jun
08

June 8, 2017

A. Push Press- 6×6 (Perform a set every 1:30) B. 15 Min AMRAP: 200 m sled pull (65/45) 10 Overhead Squats (125/85) 20 Box Jumps (24/20) 30 Double Unders

2017
Jun
07

June 7, 2017

A. 15 min muscle up work (bar or ring) Work on different progressions and spend this time putting in practice! B. For Time: 100 Calorie Row EMOM perform 4 Burpees *15 min time cap*

2017
Jun
06

June 6, 2017

Partner WOD- Teams of 2 400 M Run 100 Deadlifts (225/155) 400 M Run 100 Hang Power Cleans (185/125) 400 M Run 100 Shoulder to Overhead (135/95) 400 M Run Courtesy of CrossFit Mayhem *Leave for your run together, but if one member returns to the gym faster, they may start working on the barbell movem...

2017
Jun
05

June 5, 2017

Every 3 Min on the Min for 3 rounds complete: 30 Wallballs (20/14) 15 V-Ups Straight into E3MOM for 3 rounds of: 30 SDHP (85/55) 15 T2B Straight into E3MOM for 3 rounds of: 30 Kettlebell Swings (53/35) 15 Reverse Lunges with KB *Complete 1 round of work, rest until the clock hits the 3 min mark, the...

2017
Jun
02

June 2, 2017

Happy Birthday Jamie!! 4 Rounds For Time: 15 Calorie Bike/20 Calorie Row 15 Squat Snatch (95/65) *Alternate each round with the row/bike. Complete 2 rounds of each* Rest 5 mins 200 meter Sled Push Sprint (empty)

2017
Jun
01

June 1, 2017

20 min AMRAP: 400 meter Run 1 Rope Climb Max Wallball (20/14) *2 scores for this workout – number of rounds and the total number of wallballs* Box News New month, new goals!! What do you want to accomplish in June? Tell a friend, co-worker, social media land, your family… telling someone...

2017
May
31

May 31, 2017

For Time: 21 Clean and Jerk (135/85) 21 Lateral Burpee 15 Clean and Jerk (155/105) 15 Lateral Burpee 9 Clean and Jerk (175/125) 9 Lateral Burpee

2017
May
30

May 30, 2017

A. 10 Rounds for Time: 50 Doubles (100 Singles) 15 Abmat Sit Ups *16 min time cap* B. Three Rounds for Quality: 6 KB Single leg Deadlift (each leg) 10 Hip Extension 30 Banded Hamstring Curl

2017
May
29

May 29, 2017

Happy birthday Brian F! Reminder: We will only have class at 8am and 5pm for Memorial Day! “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was...

2017
May
26

May 26, 2017

A. 10 min EMOM: 1 Squat Clean + 1 Front Squat + 1 Jerk You can build as form allows, or choose to stay around 60-65% of your 1RM Clean for all 10 sets B. For Time: 400 m Run 27 Thruster (95/65) 400 m Run 21 Overhead Squat (95/65) 400 m Run 15 Thruster 400 m Run 9 Overhead Squat Box News: Memorial Da...

2017
May
25

May 25, 2017

A. Find a heavy Bench Press for the day. Then complete 4×2 @ 80% B. 10 min AMRAP: 2-4-6-8-10… KB Swing (53/35) Burpee Box News: Memorial Day Murph – Monday May 29, 8am and 5pm

2017
May
24

May 24, 2017

Three Rounds for Time: 10 Back Squats (225/155) 20 Box Jumps (24/20) 200m Sled Pull (65/45) Box News: Memorial Day Murph – Monday May 29, 8am and 5pm

2017
May
23

May 23, 2017

Five Rounds for Max Reps of each: 1:00 Double Unders 1:00 Power Clean (135/95) 1:00 Row for Calories 1:00 Rest Box News: Memorial Day Murph – Monday May 29, 8am and 5pm

2017
May
22

May 22, 2017

For time: 1,200 meter run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats *25 min time cap* Box News Regional weekend is all wrapped up! We are so incredibly proud of Kendl, she did so great! We posted lots of updates on our FB and IG, so head over there if you miss...

2017
May
19

May 19, 2017

15 min AMRAP 30 Abmat Sit Ups 20 Calorie Row 10 Turkish Get Up (5 each arm – 53/35 KB) Box News Regionals start today! Kendl will be competing in the afternoon starting at 2:50 Central Time/1:50 Mountain. You can catch all the events live on games.crossfit.com! We’ll do our best to updat...

2017
May
18

May 18, 2017

“Nutts” For time: 10 Handstand push-ups 15 Deadlift (250/170) 25 Box jumps (30/24) 50 Pull-ups 100 Wallball (20/14) 200 Double-unders (400 singles) Run 400 meters with a 45lb plate (25lb) You can choose to complete this workout alone, or as a team. If you complete as a team, break the re...

2017
May
17

May 17, 2017

Happy birthday Kayla! A. Back Squat 4×6 with a 4 count lower *Increase after each set as form allows B. For Time: 50/40 Calorie AB Directly into 12-11-10-9-8-7-6-5 Toes to Bar Jumping Squat (45/35)

2017
May
16

May 16, 2017

Happy birthday Mallory! For time: 800-meter run 100 push-ups 600-meter run 75 push-ups 400-meter run 50 push-ups Level 2= Same run distance, push ups are 70, 50, 30 Level 1= Run 600m, 400m, 200m, push ups are 40, 30, 20

2017
May
15

May 15, 2017

Happy birthday Deena! 15 min AMRAP: 12 Power Clean (115/75) 9 Front Squat (115/75) 6 Shoulder to Overhead (115/75) 3 Bar Muscle Up Box News: Yoga tonight at 7:15! The class is free for all CrossFit Antietam members! Walk ins are always welcome for either $8/class or 10 for $60.

2017
May
12

May 12, 2017

For Time: 1200 meter Run 15 DB Deadlift (45/35’s) 15 DB Thruster (45/35’s) 15 Box Jump Over (24/20) 800 meter Run 18 DB Deadlift (45/35’s) 18 DB Thruster (45/35’s) 18 Box Jump Over (24/20) 400 meter Run 21 DB Deadlift (45/35’s) 21 DB Thruster (45/35’s) 21 Box Jump...

2017
May
11

May 11, 2017

For Time: 30-20-10 Toes to Bar Push Up directly into 30-20-10 KBS (53/35) Pistol Squat (alternating legs) Box News Softball starts next week! Our first game is scheduled for Thursday May 18th. So dust off your mit and bat and let’s do this!! If you’re not in the CFA Softball FB group, le...

2017
May
10

May 10, 2017

Round 1. 0:00-3:00 18 Unbroken Wallball (20/14) 12 Burpee 100 meter Sprint Round 2. 3:00-6:00 16 Unbroken Wallball 10 Burpee 100 meter Sprint Round 3. 6:00-9:00 14 Unbroken Wallball 8 Burpee 100 meter Sprint Round 4. 9:00-12:00 12 Unbroken Wallball 6 Burpee 100 meter Sprint Round 5. 12:00-15:00 10 U...

2017
May
09

May 9, 2017

A. Work up to a heavy Push Jerk for the day. Then complete 3×2 @ 80% B. Age Group Qualifier #3 For Time: 21-15-9 Shoulder to Overhead (135/95) Chest to Bar Pull Up *10 min time cap* Box News Congrats to everyone that graduated this past weekend!! Today is the last day to get your ‘WATT...

2017
May
08

May 8, 2017

Eight Rounds for Time: 10 Squat Snatch (75/55) 35 Doubles (75 Singles) Box News There is no Yoga tonight. It will be a different day this week, we’ll post when we know the day. We are ordering shirts to show our support for Kendl at regionals! Check our last post for the order form. The order...

2017
May
05

Regional Shirt Orders!!

Regionals are coming up really soon! Kendl will be competing in San Antonio on May 19, 20, and 21st! We’ve created a shirt for her to show our support, so if you want to order one, get your order in quick! There are a few shirt styles and colors to choose from (see the form below) We will be t...

2017
May
04

May 4, 2017

A. Three Rounds for Quality: 6-8 Romanian Deadlift (tempo: 4 seconds down) Rest 45 seconds 8-10 Glute Ham Raise (Grab a weight if these are easy) Rest 45 seconds 30 second Side Plank Right then Left Rest 45 Seconds B. 10 min AMRAP: 50 Double Under (150 Singles) 15 Barbell Step Up (45/35 – 20 i...

2017
May
03

May 3, 2017 – Liam

Liam For time: Run 800 meters with a 45/25 Plate 100 toes-to-bars 50 front squats 155/105 10 rope climbs (15-ft) Run 800 meters with a 45/25 plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. 40:00 Time Cap

2017
May
02

May 2, 2017

For Time: 50-35-20 KBS (53/35) Box Jump Overs (24/20) Feet Handstand Walk Cool Down! Crossover Symmetry Recovery Stretch/Smash/Roll

2017
May
01

May 1, 2017

A. 5×5 Strict Pull Up AHAP *If you don’t have strict pull up without a band yet, get a small box and jump to the top of the pull up then lower yourself down in 4 counts for each rep. Second option will be to get the smallest band possible and complete each set of 5 reps unbroken* B. Five...

2017
Apr
28

April 28, 2017

A. For Time: 25 Calorie Assault Bike buy in Then 1-2-3-4-5-6-7-8-9-10 Hang Squat Snatch (95/65) Sumo Deadlift High Pull (95/65) Then 25 Calorie Row cash out B. Core! 3 Rounds for Quality: 10 Strict Toes to Bar 1 min Plank 20 Russian Twist

2017
Apr
26

April 26, 2017

A. In 15 minutes, find a heavy Power Clean for the day B. 10 min AMRAP: 9 Power Clean (155/105) 18 Box Jump Over (24/20)

2017
Apr
25

April 25, 2017

“Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Compare previous time here

2017
Apr
24

April 24, 2017

For Time: 20-18-16-14-12-10-8-6-4-2 DB or KB Snatch (50/35) Lunge with DB/KB Burpee Box News: Congrats to Junior and Ariana on the arrival of their baby girl Alina! Welcome to the CFA family, little one! Yoga is tonight at 7:15! If you have your own mat, bring it with you 🙂 Yoga is free for CrossFit...

2017
Apr
21

April 21, 2017

Happy birthday Natalie (Saturday)! A. 10 min EMOM: Gymnastics movement of your choice B. Five Rounds for Time: 10 Ring Dips 20 Pulls on Rower 30 Air Squat *Two scores for today: total time and total meters*

2017
Apr
20

April 20, 2017

“Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift – 1.5x Bodyweight Bench – 1x Bodyweight Squat Clean – .75x Bodyweight Set up three bars and storm through for time.

2017
Apr
19

April 19, 2017

Happy birthday Tami! A. 15 min AMRAP: 50 Doubles (120 Singles) 25 Russian KB Swing (70/53) 12 Burpee B. For Quality; 5 mins lying banded hamstring curls

2017
Apr
18

April 18, 2017

A. FRAN! 21-15-9 Thruster (95/65) Pull Up Compare previous time here B. Cool Down 5 min Run/Bike/Row then 4 Rounds for Quality 5 Leg Abducted Rocking 3 Hip Wind Ups 10 Push Up T 40 meter 2 arm Farmer Carry Courtesy of Active Life

2017
Apr
17

April 17, 2017

Four Rounds for Time: 25 Abmat Situps 100 meter Sandbag Run (70/40) 20 Push Up 200 meter Wallball Run (20/14) 15 Slamball (50/35) 400 meter Run 10 Box Jump (30/24) *35 min time cap* Box News: Yoga is tonight at 7:15! If you have your own mat, bring it with you 🙂 Yoga is free for CrossFit Antietam me...

2017
Apr
14

April 14, 2017

Happy birthday Brenda! 7 min AMRAP: 7 Hang Snatch (95/65) 7 Pull Up Rest 3 mins 7 min AMRAP: 7 Burpee 7 Hang Clean (95/65) Box News Schedule update for this weekend: we will have regular class Saturday at 8am but no class Sunday.

2017
Apr
13

April 13, 2017

Happy birthday Spencer! The 50’s! 50 Calorie Row 50 Box Jump Over (24/20) 50 Deadlift (180/120) 50 Wallball (20/14) 50 Ring Dips 50 Wallball (20/14) 50 Deadlift 50 Box Jump Over 50 Calorie Row *28 min time cap* Box News Schedule update for this weekend: we will have regular class Saturday at 8...

2017
Apr
12

April 12, 2017

A. Find a heavy push press for today B. 14 min AMRAP: 150 meter Run 8 Front Rack Lunge (95/65) 8 Push Press (95/65) Box News Schedule update for this weekend: we will have regular class Saturday at 8am but no class Sunday.

2017
Apr
11

April 11, 2017

Happy birthday Kristi! A. 6×6 Strict Pull Up (as heavy as possible) B. For Time: 100 Doubles 50 Sit Ups 25 KB Swings (53/35) 80 Doubles 40 Sit Ups 20 KB Swings (53/35) 60 Doubles 30 Sit Ups 15 KB Swings (53/35) 40 Doubles 20 Sit Ups 10 KB Swings (53/35) 20 Doubles 10 Sit Ups 5 KB Swings (53/35)

2017
Apr
10

April 10, 2017

A. Work up to a heavy Squat Clean for the day B. For Time: 25 Calorie Assault Bike 25 Thruster (135/95) 25 Toes to Bar 25 Bar Over Burpees Box News: -Yoga starts tonight!!! We have a new Yoga Instructor! YAY! She’s going to start with one class a week on Mondays at 7:15pm. We may do a second class d...

2017
Apr
07

April 7, 2017

For Time: 10 Back Squats @ Bodyweight 10 Slam Ball 9 Back Squats 15 Wall Balls 8 Back Squats 20 Slam Ball 7 Back Squats 25 Wall Balls 6 Back Squats 30 Slam Ball 5 Back Squats 35 Wall Balls Core Work: 5 Rounds: 10 Hollow Rock 10 V Ups 10 Strict Hanging Knee Raises 30 Sec Plank -Rest 1 min-

2017
Apr
06

April 6, 2017 – Bradshaw

“Bradshaw” 10 rounds for time of: 3 Handstand push-ups 6 Deadlift (225/155) 12 Pull Ups 24 Double-unders *18 min time cap* Compare previous time here U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airbor...

2017
Apr
05

April 5, 2017

For Time: 400 M Run Straight into: 21-15-9 Power Clean (95/65) Sit ups (35/25 DB) Then 800 M Run Straight into: 21-15-9 Overhead Squats (95/65) Assault Bike Calories Then 400 m run **It’s going to be cold for the morning classes, so dress warm OR you can sub rowing for the run!

2017
Apr
04

April 4, 2017

A. 10 Min EMOM: Pick a gymnastics movement you would like to work on. Work with your coach to find appropriate rep schemes and modifications where necessary B. 15 Min AMRAP: 20 Pistol Squats 20 Good Mornings (105/75) 20 Push Press (105/75) 50′ Bear Crawl

2017
Apr
03

April 3, 2017

EMOM 28 Min: Min 1: 10 Burpee Box Jump Over (24/20) Min 2: 15 Kettlebell Swings (53/35) Min 3: 15 Cal Row Min 4: 30 Russian Twists (35/25 lb plate) Box News New month!! You all know the drill! What do you want to accomplish this month? Get it on the board and talk to a coach! We will help give you a...

2017
Mar
31

March 31, 2017

A. For Quality: 6×6 Bench Press Complete 1 Rope Climb after each set of Bench Press B. For Time: 100 Abmat Sit Ups 1,000 meter Row 100 Abmat Sit Ups

2017
Mar
29

March 29, 2017

For Time: 500 m Run 10 Power Clean (225/155) 400 m Run 8 Power Clean 300 m Run 6 Power Clean 200 m Run 4 Power Clean 100 m Run 2 Power Clean

2017
Mar
27

March 27, 2017

Five Rounds for Time: 20 KB Snatch (10 ea arm – 53/35) 15 Calorie Row 10 HSPU Box News: Your scores for 17.5 are due today by 6pm! I can’t believe the Open is already over! I an SOOO proud of you guys! There were so many accomplishments during these past 5 weeks. What was your favorite m...

2017
Mar
24

March 24, 2017

Happy Birthday Kenzy! The last Open workout for 2017! 17.5 10 rounds for time of: 9 thrusters 95/65 35 double-unders *40 min time cap* Check all the workout details and a demo at games.crossfit.com. 🙂 Here are some tips from Nicole Carroll! Box News: This Friday will be our last Open workout for 201...

2017
Mar
23

March 23, 2017

For Total Time: 2 x 500 meter Row Rest 1 min between sets 12 x 250 meter Row Rest 30 seconds between sets Score is total time including rest. Box News: This Friday will be our last Open workout for 2017! To celebrate, we’re going to have a potluck dinner following the last heat of the workout Friday...

2017
Mar
22

March 22, 2017

A. 12 EMOM: 1 Power Clean + 1 Push Press + 1 Push Jerk *build as form allows* B. Six Rounds for Time: 10 Burpee 10 Toes to Bar 10 Hang Clean (95/65) Box News: This Friday will be our last Open workout for 2017! To celebrate, we’re going to have a potluck dinner following the last heat of the workout...

2017
Mar
21

March 21, 2017

A. For Time: 24-18-12 DB Thruster (50/35) Pull Up *50 Doubles/120 Singles after each set of Pull Ups* B. Core Work! Three Rounds for Quality: 15 Hollow Rocks 15 V Ups 15 Sit Ups with Plate behind head Box News: This Friday will be our last Open workout for 2017! To celebrate, we’re going to have a p...

2017
Mar
20

March 20, 2017

20 min AMRAP 200 meter Run 20 OH Lunge (55/35) 20 KBS (53/35) Box News So proud of you guys on 17.4!! Don’t forget to post your score before 6pm tonight! This Friday will be our last Open workout for 2017! To celebrate, we’re going to have a potluck dinner following the last heat of the...

2017
Mar
17

March 17, 2017

17.4!! Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225/155 55 wall-ball shots, 20-lb. ball to 10-ft. target/14-lb ball to 9-ft target 55-calorie row 55 handstand push-ups

2017
Mar
16

March 16, 2017

Flow/Recovery WOD! 45 min AMRAP: 2 min Row 20 Lateral Box Step Up 15 KBS Waiter Walk length of gym (right then left) 2 min Bike 20 Abmat Sit Ups 15 Hand Release Push Ups Farmer Carry length of gym and back Stretch/foam roll post wod! Box News: 17.4 will be announced tonight at 6pm at games.crossfit....

2017
Mar
15

March 15, 2017

A. Every 3 Min on the Min for 15 min (5 rounds) 5 Bench Press 10 Strict Pull ups *Pullups should be done unbroken. If you cannot perform a set unbroken, pick a band that can assist you to get all 10 reps unbroken B. 200 m Run 10 Thrusters (115/75) 400 m Run 8 Thrusters (125/85) 200 m Run 6 Thrusters...

2017
Mar
14

March 14, 2017

A. For Time: 21-15-9 Deadlift (225/155) Burpee over Barbell Handstand Push Up Rest as needed, then B. 3 min max calories on bike!