A. EMOM 12 Min:1 Clean Deadlift + 1 Hang Squat Clean + 1 Power Clean*Build in weight across sets B. For Time:15 Hang Clean and Jerk25 Cal Assault Bike15 Hang Clean and Jerk --BOX NEWS--Our nutrition challenge meeting will be this Friday at 7:20 pm! We've got some fun things planned, we can't even wa...
HAPPY NEW YEAR!! We are welcoming in 2020 with one class at 8 am today. It’s gonna be gooooood!
ADIOS 2019! 19 Min AMRAP: 19 Pull Ups 19 Cal Row 19 Dumbbell Snatch (50/35) 19 Russian Twists (20/14 Med Ball) –BOX NEWS– This week’s holiday schedule: Mon- Regular Schedule Tues- AM classes ONLY Wed- 8 AM ONLY Thurs-Sun- Regular Schedule *We will be hosting our annual nutrition ch...
For Time: 4 Rounds of- 30 Double Unders 15 Wall Balls (20/14) Directly Into 3 Rounds of- 20 Box Jump Overs (24/20) 20 Wall Balls (20/14) Directly Into 2 Rounds of- 10 Box Jumps (30/24) 25 Wall Balls (20/14) –BOX NEWS– This week’s holiday schedule: Mon- Regular Schedule Tues- AM cla...
5 Rounds for Time: 2 Wall Walk 15 Thruster (95/65) 0:30 Handstand Hold *16 Min Time Cap After Party! 3 Rounds for Quality: 1 min weighted plank 20 Russian Twist 20 Superman HOLIDAY SCHEDULE NEXT WEEK: Mon (12/30) – Regular Schedule Tues (12/31) – 5:15 am, 6:15 am, 9 am Classes ONLY Wed (...
25 Min AMRAP with a Partner: 50/40 Cal Row 25 Slam Balls 15 Snatch (75/45) 40/32 Cal Row 25 Slam Balls 15 Snatch (95/65) 30/24 Cal Row 25 Slam Balls 15 Snatch (115/80) 20/15 Cal Row 25 Slam Balls 15 Snatch (135/95) 15/12 Cal Row 25 Slam Balls 15 Snatch (155/115)
12 Days of Christmas WOD! Box News: JOGGERS ARE IN! We only have a limited number of sizes and colors, so get them while you can! They are $35 and you can pay your coach or venmo! Class Schedule: Monday – Regular Tuesday – 8am only Wednesday – CLOSED Thursday – Regular Friday...
For Time:3 Rounds of-25 Wall Balls (20/14)25 Russian Kettlebell Swings (53/35)Directly into- 3 Rounds of:25 Yard Weighted Lunge (53/35 KB held in goblet position)25 Front Squat (105/75) –BOX NEWS–Remember- No 6:15 pm class tonight so we can get set up for our Christmas party!!
A. 16 Minutes On The Clock:1 Push Jerk + 2 Split Jerk-Build to a Heavy for the Day B. 9 Min AMRAP:4 Strict Pull Ups4 Strict HSPU12 DB Hang Clean and Jerk- Alternating (50/35) –BOX NEWS– Our Christmas Party is TOMORROW! Remember, no 6:15 pm class so we can get everything set up and ready...
Tabata-Assault BikeSlam Balls (50/40)-Rest 2 Minutes-10 M SprintD-ball Cleans (50/40) -Perform 8 rounds of tabata bike, then 8 rounds of tabata slam balls. Rest 2 Minutes. Then, 8 Rounds of 10 M Sprints, then 8 rounds of D-ball Cleans. Score will be 2 totals: Bike Cals + Slam Balls and Sprints + Cle...
A. Every Minute on the Minute for 10 Min:Min 1: 40 Double UndersMin 2: 3 Back Squats B. For Time:1000 M Row50 Sit Ups50 Back Squats (95/65) –BOX NEWS– Yoga tonight at 7:20 pm! Our annual Christmas Party will be this Friday at 7 pm! This is the last chance to RSVP, since we have to have a...
Every 2 Minutes for 16 Minutes, Complete: 3 Squat Snatch (165/115) 10 Burpees *Score is total number of rounds NOT completed –BOX NEWS– Our Annual Christmas Party will be this Friday, Dec 20th at 7:00 pm. We will NOT have a 6:15 pm class this night so we can get everything set up. The di...
A. Snatch Cycling:10 Min EMOM:Min 1- 2 Unbroken SnatchMin 2- 3 Unbroken SnatchMin 3- 4 Unbroken SnatchMin 4- 5 Unbroken SnatchMin 5- 6 Unbroken SnatchMin 6- Increase Weight 10#- 2 Unbroken SnatchMin 7- 3 Unbroken SnatchMin 8- 4 Unbroken SnatchMin 9- 5 Unbroken SnatchMin 10- 6 Unbroken Snatch B. 2 Ro...
5 Min AMRAP:Dumbbell Thrusters (50s/35s)-Rest 2 Minutes-4 Min AMRAP:Devil’s Press (50s/35s)-Rest 2 Minutes-3 Min AMRAP:Burpees
A. 10 Minutes on the Clock:1-2-3-4-5-6-7-8-9-10Turkish Get UpRing Dips B. 27-21-15-9Calorie RowBox Jump Overs (24/20″)
For Time: 100 Pistol Squats OR 100 Weighted Reverse Lunges (2-35/26# KBs)*Every Minute on the Minute, Complete 5 Toes to Bar -AFTER PARTY-3 Rounds for Quality:20 Top of Pull Up Hold:40 Glute Bridge Hold10 Deadbugs
“DT” 5 Rounds For Time: 12 Deadlift (155/105) 9 Hang Power Clean (155/105) 6 Push Jerk (155/105) Compare Your Previous Time Here!
A. Every :45 for 12 Minutes, Complete 1 Complex: 5 V-Ups 1 Rope Climb 1 Clean Deadlift 1 Hang Clean 1 Hang Squat Clean B. 12 Min AMRAP: 20 Double Unders 10 Hang Clean (95/65) 20 Burpees 10 Power Clean (95/65)
“Lynne” 5 Rounds for Max Reps: Body Weight Bench Press Pull Ups -Record total reps for each set –BOX NEWS– We will be starting a new strength cycle next week!! Check the front board for some optional strength work you can add on to the programming if you’d like!
A. Every Minute on the Minute for 9 Min: Tempo Front Squat @ 52X0 B. For Time: 90 Air Squats60 Box Step Overs (24/20 with 50/35 DB) 30 Kettlebell Clean and Press (53/35) 60 Box Step Overs90 Air Squats –BOX NEWS– Endurance tonight at 5:30 pm! We are so sad to announce that two of our favo...
3 Rounds for Time: 21 Hang Squat Snatch (115/75) 500 M Row -Plank Hold for Equal Time as Row *Workout Courtesy of Crossfit.com –BOX NEWS– Yoga tonight at 7:20 pm!
3 Rounds for Max Reps- 1 Minute at Each Station: Dumbbell Squats (50s/35s) Toes to Bar Push Ups Wall Balls (20/14) Calorie Assault Bike -1 Min Rest b/t Rounds -AFTER PARTY-Accumulate the following any way:2:00 L Sit2:00 Ring Row Hold15 Wall Walks
UPDATE! Class is cancelled today. Stay safe and warm and have a great Thanksgiving!
A. On the 1:30 for 6 Sets: 1 Pausing Back Squat (3 Sec Pause) + 1 Back Squat -Build Weight Throughout Sets B. 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (70/53) Goblet Squats (70/53) *Perform 10 Burpees Over the KB Each Time You Set the KB Down –BOX NEWS– Endurance tonight at 5:30 pm! Remind...
20 Min AMRAP: 60 Double Unders 15 Wall Balls (30/20) 15 Box Jumps (24/20) 15 Wall Balls (30/20) —BOX NEWS—Thanksgiving we will have 8 am class only, Friday will be 8 am and 5pm only! Yoga tonight at 7:20 pm!
A. Every 2 Minutes for 12 Minutes, Complete 1 Complex: 4 Toes to Bar 2 Bar Muscle Ups 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch B. “Randy” For Time: 75 Power Snatch (75/55) —BOX NEWS— Class schedule this week:Mon-Wed: Normal ScheduleThurs: 8 am class ONLYFri: 8 am and 5 pm...
10 Rounds for Time: 6 Strict Pull Ups 9 Ring Push Ups 12 Sit Ups* 25 Min Time Cap
For Time: 50 Calorie Assault Bike 22 Unbroken Wall Balls (20/14) 50 Double Unders 22 Unbroken Med Ball Squat Cleans (20/14) 50 Cal AB 22 Unbroken Wall Balls 50 Double Unders 22 Unbroken Med Ball Squat Cleans
A. 12 Min On The Clock: Complete 1 Power Clean + 2 Hang Power Clean Every :45 *Add Weight As You Are Able B. 10 Minutes for Max Reps: 50 Burpee Box Jump Overs (24/20) AMRAP DB Hang Clean and Jerk in Remaining Time Score is number of C&J completed. Hands must alternate each rep on clean and jerks...
8 Rounds For Time: 250 M Row 25 Walking Lunges -AFTER PARTY- 3 Rounds for Quality: :45 Weighted Wall Sit (Hold KBs in Front Rack Position) :45 Weighted Plank 8-10 Single Leg KB Deadlifts (ea leg) –BOX NEWS– Yoga tonight at 7:20 pm!
A. Work up to a Heavy Single Strict Press B. With a Continuously Running Clock, Complete 5 Thrusters Every Minute: Min 0-5:00- 75/35# Min 5-10:00- 95/55# Min 10-15:00- 115/75# Min 15-20:00- 135/95# *Continue adding 20# every 5 minutes for as long as you are able to complete the work in the minute. S...
A1. Accumulate 3:00 L-Sit HoldA2. Accumulate 3:00 Front Rack Hold @ 80% of Front Squat 1RM B. 5 Rounds for Time:7 Handstand Push Ups15/12 Calorie Row30 Double Unders –BOX NEWS–Our Fall Clothing Pre-Order is Here! Today is the last day to order and pay! You can order here: Loading… Loadin...
14 Min AMRAP:10 Walking Lunges10 Air Squats10 Sit Ups10 Burpees -AFTER PARTY-200 Laying Banded Hamstring Curls100 Box Step Ups-Break up as needed--BOX NEWS--Congrats to team Green for winning this week's open workout! Your prize is at the gym!AND congrats to team RED for winning the overall open! As...
A. Take 18 Minutes to Work Up to a Heavy Single Hang Snatch B. For Time:9-15-21Power Snatch (95/65)Toes to Bar –BOX NEWS– Endurance tonight at 5:30 pm! Congrats to team GREEN for winning the weekly Open workout this week! See Ashton for your prize! Our fall clothing pre-order is here! Or...
3 Rounds for Time:10 Russian Kettlebell Swings (70/53)15 Slam Balls (50/40)20 Box Jump Overs (24/20)15/12 Cal Assault Bike-1 Min Rest b/t Rounds –BOX NEWS– Yoga tonight at 7:20 pm! Our fall clothing pre-order is here! Orders need to be placed and paid for by this Friday! Order them here:
Happy Veteran’s Day!! Nookie with a Partner-20 Min AMRAP:7 Squat Cleans7 Push Press7 Back Squats200 M Run-Partners must alternate full sets of movements, and will run together.For Example: Partner 1 completes all 7 Squat Cleans, Partner 2 Completes all 7 Push Press, Partner 1 Completes 7 Back...
“20.5”For Time, Partitioned Any Way:40 Muscle Ups80 Calorie Row120 Wall Balls (20/14) -20 Min Time Cap –BOX NEWS–Our fall clothing pre-order is here!! All orders must be placed and paid by November 15, and you can order them here!
25 Min Flow Session:5 Pausing Overhead Squats (3 Sec Pause @ Bottom)Pick a Cardio:30 Plank of ChoicePick a Cardio5 Unbroken Power Snatch (Focus on Cycling)Pick a Cardio*Cardio Options:250 M Row15 Calorie Assault Bike200 M Run15 Calorie Ski –BOX NEWS– Our Fall Clothing Pre-Order is Here!!...
3 Rounds of- 4 Min AMRAP: 9 Sit Ups 15 Burpees 9 Cal Row -Rest 1 Min b/t Rounds –BOX NEWS– Endurance tonight at 5:30 pm! Congrats to Team Black this week for crushing 20.4!! See Ashton for your prize!! Last but not least, our Fall Clothing Pre-order is HERE!! We’ve got a T-Shirt, T...
2 Rounds for Time with a Partner: 77 Double Unders Each 66 Wall Balls 55 Dumbbell Snatch (50/35) 44 Chest to Bar Pull Ups
20 Min AMRAP:10 Single Arm Kettlebell Push Press (53/35)10 Kettlebell Swings (53/35)10 Ketllebell Reverse Lunge (53/35) OR 20.4 Redo! –BOX NEWS–Get your 20.4 scores in today for the competition! We’ve had a different team win each week, who will take the prize this week?!
“20.4” For Time: 30 Box Jumps (24/20″) 15 Clean and Jerks (95/65) 30 Box Jumps 15 Clean and Jerks (135/85) 30 Box Jumps 10 Clean and Jerks (185/115) 30 Single Leg Squats 10 Clean and Jerks (225/145) 30 Single Leg Squats 5 Clean and Jerks (275/175) 30 Single Leg Squats 5 Clean and J...
30 Minute Flow Session5 Rounds, 1 Min at Each Station:Assault BikeDuck WalkPlank of ChoiceRowSpiderman CrawlJump Rope –BOX NEWS– We are having a costume contest for halloween! Come workout in your best costume and we will have prizes for the top costumes!!
For Time:40 Hang Power Cleans (75/55)40 Box Jumps (24/20)40 Wall Balls (20/14)30 Hang Power Cleans (115/85)30 Box Jumps30 Wall Balls20 Hang Power Cleans (155/105)20 Box Jumps20 Wall Balls10 Hang Power Cleans (185/125)10 Box Jumps10 Wall Balls*25 Min Time Cap --BOX NEWS--We are starting a new chapter...
Tabata Mash Up!Chest to Bar Pull UpsSit Ups-1 Min Rest-Calorie RowBurpees Over Rower *Perform :20 C2B Pull Ups, :10 Rest, :20 Sit Ups, :10 Rest until 16 Rounds are Completed. Then, Rest 1 Minute to Transition, Then Complete Mash Up of Row/Burpees in the Same Format. You Will Have Two Scores- One Per...
A1. 3 x 10 Strict Press A2. 3 x 20 Sec Ring Row Hold B. 9 Min AMRAP: 10 Hand Release Push Ups 10 Single Arm Dumbbell OH Lunge (50/35) 10 Jumping Air Squats –BOX NEWS– Make sure to get your 20.3 score in today!!
20.3- 21-15-9 Deadlift (225/155) Handstand Push Ups Straight into: 21-15-9 Deadlift (315/205) 50′ Handstand Walk in between Rounds *9 Min Time Cap
4 Rounds for Time: 500 M Row 400 M Run 20/15 Cal Assault Bike 10 Dumbbell Box Step Overs (50/35lb DBs to 24″/20″)*Workout Courtesy of CrossFit Invictus–Note: If you are doing the Open workout tomorrow or Saturday, we suggest limiting the intensity of this session. Use it to practic...
A. 10 Minutes on the Clock, Get as Far as You Can 1-2-3-4-5-6-7-8-9-10 Unbroken Chest to Bar Pull Ups B. 3 Rounds for Time: 18 Wall Balls (20/14) 9 Sumo Deadlift High Pulls (95/65) 4 Bar Muscle Ups –BOX NEWS–No endurance class tonight, we are resting for our big race this weekend! There...
5 Rounds of- 2 Min AMRAP: 10 Power Snatch 5 Overhead Squats Max Burpees in Remaining Time -1 Min Rest b/t Rounds- -CORE AFTER PARTY-Accumulate 1:30 L-Sit HoldAccumulate 2:00 Overhead Squat Hold @ 80% of Strict Press 1RM –BOX NEWS– Good work to everyone who did 20.2!! That was a looooong,...
20 Min AMRAP: 25 Medicine Ball Squat Cleans (20/14) 15 Push Press (85/55) 5 Box Jumps (30/24) OR 20.2 Redo! 20 Min AMRAP: 4 Dumbbell Thrusters (50s/35s) 6 Toes to Bar 24 Double Unders –BOX NEWS– Reminder, we will no longer have an 8 am class throughout the winter. Our Monday-Friday sched...
“20.2” 20 Min AMRAP: 4 Dumbbell Thrusters (50s/35s) 6 Toes to Bar 24 Double Unders –BOX NEWS– 20.2 IS HERE! We have a fun surprise for those competing in our in-house competition for the open. Each week the winning team for that week will win a fun prize!! We want you guys to...
20 Min Flow Session:90 Second Row- EasyInchworm Width of the Floor12/10 Calorie Easy Assault Bike10 Light Turkish Get Ups OR 20 Min AMRAP:500 M Row20 Push Ups10 Turkish Get Ups (50/35) –BOX NEWS– If you are planning on doing 20.2 tomorrow, we want you to do the flow session today. This s...
For Time:2-4-6-8-10-8-6-4-2Wall Balls (20/14)Box Jump Overs (24/20)Directly Into:5-4-3-2-1Front Squats (185/135)Calorie Assault Bike –BOX NEWS–Endurance tonight at 5:30 pm! After this week, we will no longer have the 8 am class. We may restart this class back up next summer, but for now,...
A. 3 Sets for Quality:60 Unbroken Double UndersMax Set of Ring Muscle Ups**If your max set is 2 or less, do two sets B. 21-15-9Dumbbell Snatch (50/35)Chest to Bar Pull UpsDouble Unders –BOX NEWS–After this week, we will no longer have the 8 am class. We may restart this class back up nex...
A. Deadlift Stamina 4 Sets of 15 Unbroken Deadlifts @ 50% of 1RM B. 15 Min AMRAP: 20 Kettlebell Swings (50/35) 10 Burpees OR 20.1 10 Rounds For Time: 8 Ground to Overhead (95/65) 10 Bar Facing Burpees –BOX NEWS– Make sure to get your 20.1 score in today!! If you are redoing the workout,...
It’s HERE!! The CrossFit Open officially begins today! 20.1- 10 Rounds for Time: 8 Ground to Overhead (95/65) 10 Bar Facing Burpees *15 Min Time Cap -BOX NEWS- We will be running heats for the Open Workout all evening! Come in, there will be a warm up on the board for you to go through to get...
Your Choice of Workout Today- If you are doing the CrossFit Open with us, we STRONGLY urge you to choose the Flow Session today. This will benefit you by moving at a good pace without getting overly sore for Friday’s workout. This should be done as more of a recovery session than a workout. Op...
For Time:50 Sit Ups25 Toes to Bar15 Power Clean (125/85)30 Sit Ups20 Toes to Bar12 Squat Clean (125/85)10 Sit Ups15 Toes to Bar9 Hang Squat Clean (125/85) –BOX NEWS–Tonight is our last gymnastics class with Kendl at 6:30 pm!! Come have some fun with us! Endurance at 5:30 tonight! The Cro...
4 Rounds for Time:12 Deadlifts (225/155)20 Weighted Walking Lunges (35s/25s)250 M Row -CORE AFTER PARTY-4 Rounds for Quality:12 Front Rack Empty Bar Box Step Ups:30 Heavy D-ball Bear Hug Hold12 Hip Extensions with a 3 Sec Hold at Top
A. Gymastics Conditioning 6 Min AMRAP for QUALITY: 1 Strict Pull Up 1 Strict Handstand Push Up 2 Strict Pull Ups 2 Strict Handstand Push Ups 3 Strict Pull Ups 3 Strict HSPUs *Continue adding 1 rep each round for the duration of the AMRAP B. 15 Min AMRAP: 10 Chest to Bar Pull Ups 10 Push Press (115/7...
A. Front Squats- On the 2:00 x 5 SetsSet 1- 6 RepsSet 2- 4 RepsSet 3- 2 RepsSet 4- 4 RepsSet 5- 6 Reps B. 100 Hang Power Cleans (95/65) Each Time You Break, Run 150 M with a Sandbag
15 Min AMRAP: 30 Second Handstand Hold 14 Handstand Push Ups 7 Right Arm Overhead Dumbbell Walking Lunge (35/25) 7 Left Arm Overhead Dumbbell Walking Lunge (35/25) -Core After Party- 100 Sit Ups Unbroken *Complete 30 Sec Plank Each Time You Break 2 Min Plank Unbroken *Complete 30 Sit Ups Each Time Y...
Every 4:00 for 6 Rounds: 30/25 Cal Assault Bike 15 BurpeesMax Double Unders in the remaining time.*Score is number of double unders completed. **If you don’t have double unders down yet, use this as a chance to practice! The open is coming up SOON and we want you to feel confident with your sk...
A. 3×1 Tempo Overhead Squat(5 Sec Down, Explode Up)3×1 Pausing Overhead Squat(2 Sec Pause at Bottom) B. 6 Rounds for Time: 3 Power Snatch (135/95) 3 Overhead Squats (135/95) 100 M Run 6 Toes To Bar 6 Chest to Bar Pull Ups100 M Run –BOX NEWS– New Month, New GOALS!! We’ve g...
“Fight Gone Bad” Three Rounds for Max Reps: 1 Min at Each Station- Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (24/20) Push Press (75/55) Calorie Row *Rest 1 Min b/t Rounds Compare your previous score here.
10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95) Bar Facing Burpees *Complete 2 Ring Muscle Ups After Each Odd Round
A. Back Squat 3×10 B. 10 Rounds of 200 M Row Sprint Rest 1 Min b/t Sprints *Record fastest and slowest sprint today
18 Min AMRAP: 8 Toes to Bar 12 Dumbbell Snatch (50/35) 8 Chest to Bar Pull Ups 12 Dumbbell Hang Clean and Jerk –BOX NEWS– Endurance tonight at 5:30 pm! Gymnastics tonight at 6:30 pm!
For Time: 100 Double Unders 10 Wall Balls (20/14) 80 Double Unders 20 Wall Balls 60 Double Unders 30 Wall Balls 40 Double Unders 40 Wall Balls 20 Double Unders 50 Wall Balls -AFTER PARTY- 3 Rounds for Quality: :45 Weighted Wall Sit (Kettlebells held in front rack) :45 Weighted Plank (Elbow plank wit...
A. 2-2-1-1-1 Overhead Squat B. 5 Rounds for Time: 300 M Run 18 Overhead Squats (95/65)
4 Rounds for Time:30 Air Squats20 Weighted Lunges (50/35 Dumbbell Held Any Way)10 Strict Handstand Push Ups -CORE AFTER PARTY- 3 Rounds for Quality:10 GHD Sit Ups30 Bicycles50 M 2-Dumbbell Overhead Carry –BOX NEWS– Our running group will be meeting at the gym at 6:30 am on Saturday! We a...
A. EMOM for 12 Min, Complete 1 Complex: 1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch B. For Time: 15 Power Snatch (145/105) 800 M Run 15 Power Snatch (135/95) 800 M Run
“Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats -Partition the reps as needed. Record how you broke them up: 2 Rounds of 50 Reps 4 Rounds of 25 Reps 10 Rounds of 10 Reps Compare your previous time here. –BOX NEWS– Endurance tonight at 5:30 pm Gymnastics tonight at 6:...
A. 3 Rounds for Quality: 5 Deficit Deadlift 12 Glute Ham Raises Then, 250 M Uneven Farmer’s Carry B. 9 Min AMRAP: 16 Box Jumps (24/20) 8 Deadlift (185/135)
WZAOC Workout 5 21-15-9 Thrusters (95/65) Calorie Row Burpees over Rower 15 Min Time Cap
3 Rounds for Time:6 Squat Snatch (185/125)24 Wall Balls (20/14)2 Rope Climbs
A. Clean and Jerk Cycling Practice10 Min EMOM:1st Min- 2 Unbroken Clean and Jerks2nd Min- 3 Unbroken C&J3rd Min- 4 UB C&J4th Min- 5 UB C&J5th Min- 6 UB C&J6th Min- (Increase Weight by 10 pounds) 2 UB C&J7th Min- 3 UB C&J8th Min- 4 UB C&J9th Min- 5 UB C&J10th Min- 6 UB...
9/11 Tribute Wod:20:01 Min AMRAP with a Partner-343 M Run (Together)11 Back Squats (195/145)175 Double Unders77 Walking Lunges93 Goblet Squats (70/53)Our 9/11 Workout today is in honor of those lives lost on September 11, 2001. Our workout is 20:01 Minutes to represent the year, 2001. Each movement...
5 Rounds of 3 Min AMRAP: 12 Dumbbell Snatch (50/35) 6 Burpee Box Jump Over (24/20) *1 Min Rest b/t Rounds AFTER PARTY: 150 Seated Hamstring Curls 3 Minutes of Accumulated Plank- 1 Min Center, 1 Min Left Side, 1 Min Right Side –BOX NEWS– Yoga tonight at 7:20 pm!
12 Min AMRAP: 3 Thrusters (95/65) 3 Bar Muscle Ups 100 M Run 6 Thrusters 3 Bar Muscle Ups 100 M Run 9 Thrusters 3 Bar Muscle Ups 100 M Run 12 Thrusters 3 Bar Muscle Ups 100 M Run *Continue adding 3 Thrusters each round until the time is up –BOX NEWS– Gymnastics class has been moved to We...
A. Find today’s 1RM strict chest to bar pull up B. For Time: 55 Chest to Bar 55 Box Jump (24/20) 55 Deficit Push Ups *You get to choose how to break up the reps! Box News: Meet at the gym Saturday morning at 6:45am for our 5 mile run!
18 Min AMRAP: 200 M Run 10 Wall Balls (20/14) *Add 5 Reps of Wall Balls Each Round
A. Take 15 Minutes to work up to a heavy single Power Snatch B. 3 Rounds for Time: 15 Power Snatch (95/65) 15 Toes to Bar 30 Weighted Box Step Ups (24/20″) *50/35 Dumbbell Held Any Way During Step Ups –BOX NEWS– Endurance tonight at 5:30 pm! Our long run will be 5 miles this Saturd...
The GHOST! Six Rounds: 1 min Row for Calories 1 min Burpees 1 min Double Unders 1 min Rest Score each movement separately Compare previous time here –BOX NEWS– Yoga tonight at 7:20 pm! The Open is coming!! It has officially been moved to October (instead of Feburary). We will be running...
HAPPY LABOR DAY!! We will have one class today at 8 am!! Come join us for a fun workout!
“Nail Biter”4 Rounds for Max Reps:1:00 Toes to Bar1:00 Power Snatch (75/55)1:00 Thruster (75/55)1:00 Cal Assault Bike2:00 Rest*Workout Courtesy of CompTrain –BOX NEWS–One class Monday for Labor Day at 8 am!
For Time: 10 Rounds of 300 M Run: 150 M Jog 100 M Sprint 50 M Walk -CORE AFTER PARTY- 3 Rounds for Quality: 6 Strict Toes to Rings 9 Glute-Ham Raises 15 Weighted Straight Leg Sit Ups 21 Back Extensions 90 Sec Rest b/t Rounds –BOX NEWS– One class on Monday for Labor Day at 8 am!! We are r...
A. Bench Press- Max Reps at 50% of your 1RM *Any pause during the lift counts as a “break”, and your set is complete. B. For Time: 1000 M Row 50 Deadlift (175/125) 25 Ring Dips –BOX NEWS–A few things this week:1. On Labor Day (next Monday), we will only have ONE CLASS at 8 am!2. Our Endu...
“Whitten” 5 Rounds for Time: 22 Kettlebell Swings (70/53) 22 Box Jumps (24/20) 400 M Run 22 Burpees 22 Wall Balls (20/14) *40 Min Time Cap Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airbor...
For Time: 10-9-8-7-6-5-4-3-2-1 Handstand Push Ups Dumbbell Snatch (50/35) *Complete 30 Air Squats after each Odd Round 15 Min Time Cap –BOX NEWS– A few things this week: 1. On Labor Day (next Monday), we will only have ONE CLASS at 8 am! 2. Our Endurance Class will now be held at 5:30 pm...
10 Rounds for Reps of: 30 Seconds of Burpees 30 Seconds Rest 30 Seconds of Dumbbell Thrusters (50s/35s) 30 Seconds Rest *Workout Courtesy of CrossFit.com -Midline After Party- 3 Rounds of: 1 Min DBall Bear Hug Hold 20 GHD Sit Ups *Rest 90 sec between rounds –BOX NEWS– Tonight is the annu...
A. Snatch Deadlift- 5×3 @ 80% of Max Snatch B. 12 Min AMRAP: 8 Power Snatch @ 50% of 1RM 50 Double Unders (3:1) –BOX NEWS– Don’t Forget the annual Beer/Carbonated Beverage Mile this Friday at 6pm at the gym!! Bring 4 of your favorite carbonated bevs and come run!! NOTE: Our bu...
2 Rounds For Time: 50 Wall Balls 400 M Run 50 Box Jumps (24/20) 400 M Run –BOX NEWS– Endurance tonight at 6:30 pm! On the note of Endurance class, we are happy to announce that we are training for the Provo Haunted Half Marathon! Our Wednesday endurance class is one of our training days...
A. Complete 1 Clean Complex Every 90 Seconds: 3 Clean Deadlift + 2 Hang Power Clean + 1 Squat Clean B. For Time: 21-15-9 Sumo Deadlift High Pull (85/55) Abmat Sit Ups Hang Squat Clean (85/55) Russian Twists (20/14 WallBall) –BOX NEWS– Join us for our annual Beer/Carbonated Beverage Mile...
“Cindy”20 Min AMRAP:5 Pull Ups10 Push Ups15 Air Squats OR “Mary” 20 Min AMRAP: 5 Handstand Push Ups 10 Alternating Pistol Squats 15 Pull Ups *Compare your previous score here. –BOX NEWS– Gymnastics Specialty Class tonight at 6:30 pm!
CrossFit Games Team Event #9 In a team of 2, Complete For Time: 30 Clean and Jerks (135/95) 30 Ring Muscle Ups 30 Snatch (135/95)
7 Rounds for Time:14 Walking Lunges7 PVC Pipe Sit Ups7 Box Jumps (24/20)21 Double Unders (3:1)
CrossFit Games Individual Event #2 800 M Row 66 Kettlebell Jerks (35s/26s) 132 ft. Handstand Walk After Party- 3 Rounds: 10 Strict Pull Ups 1 Min Plank 1 Min Handstand Hold *Shoot for Unbroken!* –BOX NEWS– Endurance tonight at 6:30 pm!!
20 Min AMRAP: 10 Front Squats (105/75) 18 Medicine Ball Squat Cleans (20/14) 400 M Run –BOX NEWS– Yoga tonight at 7:20 pm!!
