Month: December 2014

  • 1.1.15 Box Brief

    1.1.15 Box Brief

    Holiday WOD Schedule January 1st – 9:30am, Noon and 4:30pm WODs only Babysitting: CFML 9:30am and 4:30pm, CFR5 9:30am Announcements Beginning 1.1.15 the 7:30pm Class time at both boxes will be Open Gym ONLY. There won’ t be any coaches running a 7:30 WOD. Please make note of that beginning in the New Year.  We […]

  • Thursday 1.1.14 WOD

    Thursday 1.1.14 WOD

    Dynamic Effort Upper Strength Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM + 5#) Add 5# over last week, if fail decrease to last weeks weight and complete only x5 normal, x5 narrow WOD “2015” For Time Accumulate: 2015 feet of running 2015# GTOH 2015# of BW in pullups 2015 inches box […]

  • Thursday 1.1.14 Competitor WOD

    Thursday 1.1.14 Competitor WOD

    Dynamic Effort Upper Strength Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM + 5#) Add 5# over last week, if fail decrease to last weeks weight and complete only x5 normal, x5 narrow Strength Shoulder Press (5RM) WOD “2015” For Time Accumulate: 2015 feet of running 2015# GTOH 2015# of BW in pullups […]

  • Thursday 1.1.15 Barbell Club

    Thursday 1.1.15 Barbell Club

    A: High Hang Snatch + Hang Snatch (10×1) High Hang + Hang 1 set every 2:00 10 sets total, build to peak single Start at roughly 30-40% of snatch, make 5-10% jumps until peak B: Pull + Clean + Front Squat + Jerk (6×1) Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps as […]

  • 12.31.14 Box Brief

    12.31.14 Box Brief

    Holiday WOD Schedule December 31st – 6am, 9:30am, Noon, 4:30pm WODs only Babysitting: CFML 9:30am and 4:30pm, CFR5 9:30am January 1st – 9:30am, Noon and 4:30pm WODs only Babysitting: CFML 9:30am and 4:30pm, CFR5 9:30am Announcements Beginning 1.1.15 the 7:30pm Class time at both boxes will be Open Gym ONLY. There won’ t be any […]

  • Wednesday 12.31.14 WOD

    Warm-up GymnasticsWOD.com 4min Tabata Roll to Candlestick WOD CrossFit.com 141211 3 rounds for time of: 50 Cal Row 150 Dubs (x1) 50 Lunges (L+R=2) Extra Credit 3×20 V-Ups  

  • Wednesday 12.31.14 Competitor WOD

    Wednesday 12.31.14 Competitor WOD

    Warm-up GymnasticsWOD.com 4min Tabata Roll to Candlestick Strength Clean and Jerk (10×2 @ 70%) Strength Snatch Complex (Hang Snatch + OHS @ 60% ) WOD CrossFit.com 141211 3 rounds for time of: 50 Cal Row 150 Dubs 50 Lunges (L+R=2) Abs/Core 3×20 V-Ups  

  • 12.30.14 Box Brief

    12.30.14 Box Brief

    Holiday WOD Schedule December 31st – 6am, 9:30am, Noon, 4:30pm WODs only Babysitting: CFML 9:30am and 4:30pm, CFR5 9:30am January 1st – 9:30am, Noon and 4:30pm WODs only Babysitting: CFML 9:30am and 4:30pm, CFR5 9:30am Announcements Beginning 1.1.15 the 7:30pm Class time at both boxes will be Open Gym ONLY. There won’ t be any […]

  • Tuesday 12.30.14 WOD

    Tuesday 12.30.14 WOD

    Dynamic Effort Lower Strength Box Squats (6×3 @ 75% 1RM) WOD Happy 30th Birthday Lea 3 Rounds Unbroken 30 Back Squats (75,55) 30 Dubs (x3) 30 Ab Mat Sit-ups **Rx = Each set of 30 must be completed unbroken. If you break up the movements you can restart that movement from 1 to maintain Rx. Extra […]

  • Tuesday 12.30.14 On-Ramp @CFR5

    Tuesday 12.30.14 On-Ramp @CFR5

    @CFR5 On-Ramp Class #2 Skill Review: Squat Dead Lift Push Ups New Skill: Standing Press Push Press Push /Split Jerk Box Jumps W.O.D.: 8min AMRAP 10 Box Jumps 10 Push Presses 10 DeadLifts