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Daily Workouts

Still Rock and Roll

Some changes to our programming beginning this week.  Read here.  And here’s the link to the full template through the first week of January. WOD  Strength: Back Squat 5-5-5-3-3-3 Metcon: 12-9-6 reps for time: Deadlift (315/225) Bar Muscle-ups Time cap of 8 minutes
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Crazy Little Thing

Some changes to our programming beginning this week.  Read here.  And here’s the link to the full template through the first week of January. WOD  Skills: KB Snatch Practice EMOM for 8 minutes (each arm): 3 1-hand Russian Swings 2 KB High Pulls 1 KB Snatch Use a load you can han
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Please Don’t Go

Some changes to our programming beginning today.  Read here WOD  Strength: Hang Power Clean 3-3-3-1-1-1  As heavy as possible Metcon: 2 rounds for time: 10 Front Squats (205/155) 10 Burpee Muscle-Ups (burpee chest to bar pullups)
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And We Danced

Congratulations to yesterday’s CrossFit Total Pound for Pound Champions, Bill McClanahan and Amanda Utevsky! WOD Skill: Power Snatch Drills 1 rep from 1st position 1 rep from 2nd position 1 rep from 3rd position 6 rounds total Add weight each round and get as heavy as possible M
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CrossFit Total 2014

CrossFit Total today from 9am-noon (or later)! Best pound for pound male and female lifter takes home the belt! You can still register (here) or come out to cheer! WOD: CrossFit Total 1RM Back Squat 1RM Press 1RM Deadlift
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Police On My Back

Will you help us help the folks at Genesis Home this holiday season?  Drop off “Items of Urgent Need” in the Barrel of Joy by our front door between now and December 10th!   Most needed items: Bath towels (New ONLY) Pillows (New ONLY) Dishwashing liquid Bleach Hand soap   WOD Skill: 1
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Ace of Spades

Will you help us help the folks at Genesis Home this holiday season?  Drop off “Items of Urgent Need” in the Barrel of Joy by our front door between now and December 10th!   Most needed items: Bath towels (New ONLY) Pillows (New ONLY) Dishwashing liquid Bleach Hand soap   WOD Str
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Little Fighter

You may not have noticed, or realized, but our last 7 week training cycle ending over the Thanksgiving Weekend. That means that this week is a bit of a weightlifting “deload”. Although with large group programming, we are never really able to do a true deload. Everyone at
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Still Of The Night

WOD Skill: EMOM for 8 minutes: 2 Hang Power Snatch from 1st position 2 Full Snatch from 1st position Use 50% 1RM Metcon: “Diane” 21-15-9 reps, for time Deadlift 225 lb Handstand push-ups
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Round and Round

WOD Skill: EMOM for 8 minutes: 2 Power Cleans from 1st position 2 Full Cleans from 1st position Use 50% 1RM Metcon: 7 rounds: 10 Power Clean (95/65) 10 Kettlebell Swings (70/52) 100m Run Rest 1 minute between rounds
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