Month: June 2018

  • Sunday 7.1.18 CrossFit

    Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Strength EMOM 12 Min 1. RDLs 4×8, moderate across, from rack Min 2. DB Single Arm Push Press 4×6, moderate across Min 3. Russian Twists w. a plate 4×20 AHAP *Complete all 3 movements in a “giant set” going from 1a,1b, to 1c until you’ve gone […]

  • Sunday 7.1.18 Endurance WOD

    Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Metcon 1.) 5 Rounds: (30:00 CAP) 3:1 Min Interval 400m Run 20 KB SDLHP 10 Jump Lunge 2) 3 Min MAX CAL ROW 3) Accumulate: 100 Banded Tricep Push-Downs 50 DB Bench Press Intent: Today’s workout splits the challenge between the aerobic capacity of Rowing/running and […]

  • July ’18 Athletes of the month

  • Weekly Programing Breakdown 7.2.18 – 7.8.18

  • Saturday 6.30.18 CrossFit

    Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Metcon Partner Up! 100 Curtis P’s (115,75) Run 2 Mile carrying medball (20,14) *One person works at a time. Rx+:(135,95) L3: (95,65) L2: (75,55) L1: (65, 35) (No medball) 40:00 Cap *Alternate Scaling 2 Mile Medball Run = 3k Row, Bike or Ski Erg Intent:  Breaking […]

  • Saturday 6.30.18 Endurance WOD

    Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Metcon AMRAP 10: 50 Jump Rope 10 DB thruster 200m Row/run *Rest 2:00 AMRAP 3: MAX DB Man Makers *Rest 1:00 x 2 Intent: a pure toning and muscle building workout! focus with barbells should always be tight tummy and flat back. Intent should be unbroken […]

  • Friday 6.29.18 CrossFit

    Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Strength EMOM 10 ODD Minutes: Hang Power Snatch x 3 @ 75% EVEN Minutes: Hollow Rocks x 10 Intent: Week 2 of Speed work with hang power snatch. This week we’ll superset with hollow rocks for extra anterior core work. All sets of Snatches should be […]

  • Friday 6.29.18 XFit Kids

    Box Brief: July 4th Class Schedule 8:30am Endurance 9:30am CF No Babysitting Warm-up Quick stretch- 5 inchworms, 10 scales, 10 frankensteins 5 rounds- 1 minute rest between each round 10 squats -sprint 50 m – 10 squats 10 high knees -sprint 50 m- 10 high knees 10 jumping jacks- sprint 50 m- 10 jumping jacks […]

  • Friday 6.29.18 Endurance WOD

    Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Warm-up 10 inchworms 10 squats 10 snake ups **the first set of burpees will complete warm up Metcon 20 AMRAP 10 Burpees 10  banded ring dips 10 Gob Squats Rest 3 minutes 10 AMRAP 50 Russian Twists (25/Side) 50 Mountain Climbers (25/Side) 25 Hollow Rocks 50 […]

  • Thursday 6.28.18 CrossFit

    Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Strength 1a): Banded Sumo Deadlift (9×3 @ 50%) 1b) KB Squat Jumps: 3 x 5 (light!) All reps should be done light/fast/maximal height on each rep Intent: Week 1 of Speed work for the Sumo Deadlift. We’ll perform this in an EMOM fashion. The purpose of […]