Month: March 2015

  • 3.27.15 Box Brief

    3.27.15 Box Brief

    Last CrossFit Open WOD announced tonight at 9pm Join us at the Box to watch it live and for Friday night lights starting at 4:30pm

  • Friday 3.27.15 WOD

    15.5 WOD TBA 9pm CLICK HERE TO WATCH LIVE WOD “CrossFit Open 15.5” For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# **Scaled (65,45) Extra Credit 5×20 Banded Oblique Twists […]

  • Friday 3.27.15 Competitor WOD

    Friday 3.27.15 Competitor WOD

    Max Effort Upper WOD “CrossFit Open 15.5” For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# Strength Bench Press (8RM, conventional grip) Special Strength 8RM Conventional grip DB Floor Press **Palms […]

  • 3.26.15 Box Brief

    3.26.15 Box Brief

    Dr. Peter Attia on Life-Extension, Drinking Jet Fuel, Ultra-Endurance, Human Foie Gras, and More “How do you balance the desire to live longer with the desire to perform well?”(Tweet It) – Peter Attia, MD This episode delves into all types of performance enhancement and tracking — optimizing blood testing, drinking “jet fuel,” training for ultra-endurance sports, consuming […]

  • Thursday 3.26.15 WOD

    Thursday 3.26.15 WOD

    Dynamic Effort Lower Strength Back Squat (1×8 @ 50% 1RM) Warm Up: x8 w/ empty bar x6 @ 25% x4 @ 35% x8 @ 50% (working set) **Over the next several weeks we will work across multiple variations. If you fail to complete the percentage + weight prescribed, stop. The next week we will change the […]

  • Thursday 3.26.15 On-Ramp

    Thursday 3.26.15 On-Ramp

    @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

  • Thursday 3.26.15 Competitor WOD

    Thursday 3.26.15 Competitor WOD

    Dynamic Effort Lower Strength Back Squat (1×8 @ 50% 1RM + 15#) Warm Up: x8 w/ empty bar x6 @ 25% x4 @ 35% x8 @ 50% (working set) **Over the next several weeks we will work across multiple variations. If you fail to complete the percentage + weight prescribed, stop. The next week change the […]

  • Thursday 3.26.15 Barbell Club

    Thursday 3.26.15 Barbell Club

    @CFML A: Clean and Jerk (3+1×75, 2+1×80, 1×85, 1×90, 1×95) 3-4 warm-up sets 25 minutes B: Clean Pull (3x3x95) 5-10 minutes C: Back Squat (5x3x87) 3-4 warmup sets, then 5x3x87 20-25 min D: Reverse Plank (3×60) -optional- 5 minutes

  • Wednesday 3.25.15 WOD

    Wednesday 3.25.15 WOD

    Gymnastics Bias “Happy 23rd Birthday Maureen Grady” 23min Gymnasaty AMRAP 60 Cal Row 50 Burpees to Plate (45,25) 40 KB Swings (55,35) 30 OH Lunge w/ Plate (45,25) (L+R=2) 20 Muscle Ups, bar or ring 10 Pistols, Alternating (L+R=2) 5 HSPU to a 6″ deficit *Scale 1 Pistol = 3 Air Squats *Scale 1 Muscle […]

  • Wednesday 3.25.15 On-Ramp

    Wednesday 3.25.15 On-Ramp

    @CFML 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