Open Gym – Nov 3, 2016
Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week: Back Squat 8x1 (90%) then max consecutive strict pull…
Daily WOD – Nov 2, 2016
"Tabata Something Else" pull ups push ups sit ups squats WOD Notes: The Tabata interval consists of 20 seconds of work followed by 10 seconds of rest. Repeat for a total of 8 rounds. In…
Daily WOD – Nov 1, 2016
“CrossFit Total” Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 WOD Notes: After warming up, you’ll have THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is…
Daily WOD – Oct 31, 2016
2016 Nutrition Challenge WOD AMRAP in 12 minutes: 100 double unders 25 toes to bar 25 deadlifts (225/155#) 50 box jumps (24/20″) As soon as the 12 minutes are up, you will have 10 minutes…
Football WOD – Oct 30, 2016
AMRAP in 15 minutes of: 3 front squats (75%) 10 push ups 1 rope climb WOD Notes: Compare to CFFB WOD 140727. Community Notes: Happy birthday Mel Z and Kelly K! Hats off to the competitors…
Daily WOD – Oct 29, 2016
Complete for time: 25 thrusters (65/45#) 5 sumo deadlift high pulls (65/45#) 20 thrusters (65/45#) 10 sumo deadlift high pulls (65/45#) 15 thrusters 15 SDHP 10 thrusters 20 SDHP 5 thrusters 25 SDHP WOD Notes: …
Daily WOD – Oct 28, 2016
Back Squat 8x1 (90%) Then Max consecutive strict pull ups
Open Gym – Oct 27, 2016
Join us between 4;30 and 7:30pm for Open Gym. You can work on anything you'd like, including making up a workout you missed from the past week: EMOM for 20 minutes of: (even minutes) 3 deads+3…
Daily WOD – Oct 26, 2016
Complete 4 rounds for time of: 15 bar facing burpees 15 toes to bar 400 meter run WOD Notes: Today is an unweighted metcon - just go fast! You should be able to complete the toes…
Daily WOD – Oct 25, 2016
Shoulder Press 3-3-3-3-3 Then 3x8 hang muscle snatch (50% 1RM power snatch) Meat Notes: Anyone interested in ordering beef, pork or chicken through Rineer Family Farms has until tomorrow (Tuesday) at 8:00 pm to fill…