Month: March 2017

  • 3.31.17 Box Brief

    Open Gym Schedule Changes starting 4.1.17 Click here to view updated schedules

  • Saturday 4.1.17 WOD

    Saturday 4.1.17 WOD

    Partner Up or Complete Solo WOD “Linda” 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight **Strict 45min time cap $ Out Have a great weekend! WOD NOTES

  • Protected: Saturday 4.1.17 WOD NOTES

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  • Friday 3.31.17 WOD

    Friday 3.31.17 WOD

    Max Effort Lower Mobility Troll Mobility WOD “17.5” of “Clairvoyance” CrossFit Games Open 17.5 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap Or “Clairvoyance” Snatch (Heavy Single) In 5min –Then immediately– 5 Rounds: 300m Row 10 Squat Snatches (95,65,75,55) **score time $ Out Active Recovery 10:00 of […]

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  • Thursday 3.30.17 WOD

    Thursday 3.30.17 WOD

    Dynamic Effort Upper Mobility Shoulder Scrub WOD 16min EMOM Min 1 – 15 Sumo Deadlift High Pulls (75,55,65,45) Min 2 – 15 Wallballs (20,14) Min 3 – Max Calorie Bike Min 4 – Rest **score total reps + cals $Out Clean and Jerk (2(2×60%,2×65%, 2×70%, 2×75%, 2×80%)) **Score 80% WOD NOTES

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  • Wednesday 3.29.17 WOD

    Wednesday 3.29.17 WOD

    Monster Mash! Mobility Ankles WOD “C2 ‘Cindy’” 5min AMRAP 2 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats 80 Dubs/Singles Max Cal Row in time remaining –5min Rest– 5min AMRAP 2 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats 80 Dubs/Singles Max Cal Row in time remaining –5min Rest– 5min AMRAP […]

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  • Tuesday 3.18.17 WOD

    Tuesday 3.18.17 WOD

    Announcement Dr. Stu: Ardmore  4:30-6:30pm Dynamic Effort Lower Mobility Pigeon Game Strength Front Squat (3×6 @ 65%) WOD “Zephyr” 30 DB Thrusters (45,35,35,25) 20 Muscle Ups (bar or ring) 20 DB Thrusters 10 Muscle Ups **1MU = 1 jumping MU $ Out Gymnastics Work: 6,5,4,3,2,1 Strict HSPU **Rest 1min between each set WOD NOTES