Make Up Day – Aug 14, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Snatch Balance 1-1-1-1-1 then Hang Snatch 1-1-1-1-1-1-1 "31 heroes" teams of 4 AMRAP in 31…
Daily WOD – Aug 13, 2014
Bamboo Overhead Squat 3x5 Then Overhead Squat 2-2-2-2-2-2 WOD Notes: Compare to 131101.
Daily WOD – Aug 12, 2014
10-9-8-7-6-5-4-3-2-1 reps for time of: Sumo-deadlift (275/185# NTE 75%) Wallballs (20/14# to 10/9′) WOD Notes: Compare to 121003. Community Notes: Saturday's fundraising was a success! We raised nearly $2000 for the 31 Heroes organization, and…
Daily WOD – Aug 11, 2014
"Helen" 3 rounds for time of: 400m run 21 KB swings (53/35#) 12 pull ups WOD Notes: Compare to 130513.
Football WOD – Aug 10, 2014
AMRAP in 12 minutes of: 5 shoulder to overhead (185/115, NTE 75% 1RM) 10 push ups 15 banded good mornings WOD Notes: Compare to CFFB WOD 140802. Community Notes: 1. Happy (belated) birthday Tom S!…
Daily WOD – Aug 9, 2014
"31 Heroes" - ICA Edition In teams of 4, complete as many reps as possible in 31 minutes of: 200m sandbag run (50/25#) Thrusters (155/105#) Rope climbs Box jumps (30/24″) WOD Notes: While teammate 1 is…
Daily WOD – Aug 8, 2014
Snatch Balance 1-1-1-1-1 Then Hang Snatch 1-1-1-1-1-1-1 WOD Notes: Compare snatch balance to 130920. Compare snatch to 140304. 31 Heroes Notes: If you are planning on working out on Saturday but have not yet added…
Make Up Day – Aug 7, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: 21-15-9 deadlift, power clean, power snatch and pull up, C2B pull ups, bar muscle ups…
Daily WOD – Aug 6, 2014
Complete each exercise for time: 800m run 150 double unders 1000m row 75 box jumps WOD Notes: Athletes will have 5 minutes to complete each exercise and will rotate to a new station every seven…
Upcoming Local Events
Participating in CrossFit-type competitions, triathlons, running races, and other types of fitness events is a great way to challenge yourself and reinvigorate your training! We've been getting tons of emails about local events , so…