WOD Every 3 minutes for 15 minutes (5 rounds) 12 Thrusters, 105/70 12 Pullups 30′ Forward + Backward Bear Crawl (Advanced: 30′ HS Walk) The timing goal on this workout is to finish each round in 2:00 – 2:15 to allow a 2:1 or 3:1 work to rest ratio. You should be able to complete […]

Strength 3 Super Sets (Rest 2 minutes between sets) 12 Bent over barbell rows 12 GHD Situps 2 Gym Lengths Farmers Carry Conditioning 5 rounds for time Run 400m Rest 2:00 Remember how hard you pushed on last week’s 25/18 Calorie Row intervals? Work to this same intensity on these runs. Pushup Accessory (based on […]

Judges are integral to running a fair and on-time competition. Are you interested in being a judge at the Spicy Summer Showdown? Please fill out the Judges volunteer form and I’ll be in touch! Strength/Skill 12 minutes to warmup/practice squat snatch Advanced: build to a heavy single around 80-90% WOD 30 Toes to Bar 30/21 […]

8 Spots left in the 2016 Spicy Summer Showdown! Why should you participate in the Spicy Summer Showdown? Test your Fitness You know how you stack up during class WODs but what happens when there are neutral judges counting everyone’s reps? You’ll learn if you’re moving to competition standards because you’ll have a judge providing […]

Strength Shoulder Press 1×4 @ 70% 4×4 @ 75% Compare to 7/19/2016 & 8/12/2016 WOD 4 RFT 30 Situps 10 Deadlift, 135/95 5 Bar Muscle Ups Accessory Based on max unbroken perfect pushups If under 10 5 PU – :60 rest – 4 PU – :60 rest – 3 PU 10-20 8 PU – :60 […]

Trevor performs a power clean during the Wicked Winter Showdown. Get your teams registered for the 2016 Spicy Summer Showdown by Sunday August 28th to ensure your team’s shirts arrive in time for the event! The 2016 Spicy Summer Showdown is shaping up to be one of the most “approachable” competitions of the Showdown series. […]

Sunday Schedule 8:00AM – Endurance at the box No Mobility class this week!

Danny during our Saturday swimming class. Cool underwater photo by Coach Heather! Saturday Schedule 8:00AM – CrossFit 9:00AM – CrossFit 10:00AM – Open Gym 12:00PM – Swimming Strength 15 minutes to build to a heavy 3-rep deadlift WOD 3 RFT 60 Double Unders 15 Lateral Over the Bar Burpees 9 Deadlifts 245/165 Note: Deadlift weight […]

WOD For time 15-10-5 Handstand Pushups Power Cleans, 155/105 Advanced: 30-20-10 HSPU Courtesy of MisFit Athletics Conditioning 4 rounds Row 25/18 Cal Rest 2:00 These should be treated as all-out sprints. Keep your core tight so you can transfer power from your legs and back into the handle. Under one minute per round is the […]

Strength Back Squat 5-5-5 @ 70% Stay at 70% and work on position and proper depth. This should be medium weight. “TK” As many rounds and reps as possible in 20 minutes of: 8 Strict Pullups 8 Box Jumps 36/26″ 12 Kettlebell Swings, 70/53 U.S. Army Major Thomas E. Kennedy, 35, of West Point, New […]

Gymnastics Muscle Ups Beginner: 5×5 Ring Rows & 4×4 Bar Dips Intermediate: 5×5 Hollow Swings on Rings + 1 Kipping Hip to Rings after 5th swing & 4×4 Strict Ring Pullups Advanced: With a partner, AMRAP 7 – 3 Unbroken Ring Muscle Ups WOD 5 RFT 16 Med Ball Squat Cleans, 20/14 8 Push Press […]

Strength 5 Work Sets 1 High Hang Power Clean + 2 Power Cleans, drop between reps Compare to 8/8/2016, try to match weights from last week WOD 3 RFT Run 400m 21 Toes to Bar 12 Slam Balls 50/30 Time cap: 18 minutes. Scale toes to bar to appropriate quantity. Accessory Max Effort Unbroken Perfect […]

Strength 15 minutes to build to a heavy 3-rep overhead squat Compare to 7/19/2016 WOD 3 RFT 7 Hang Squat Snatch 95/65 14 Box Jumps, 24/20 21 Deadlifts 95/65 Advanced: 115/75 (must be able to squat snatch 185/105+) Recovery 3 minute bike

Sunday Schedule 8:00AM – Endurance @ the box (moved from Memorial Park due to weather) 10:30AM – Mobility This week’s mobility class will focus on the foot and ankle. We’ll work on the bottom of the foot with a lacrosse ball and also target the muscles above the ankle.

Saturday Schedule 8:00AM – 9:00AM: CrossFit 9:00AM – 9:45AM: CrossFit 9:45AM – 10:30AM: Yoga 10:30AM – 12:00PM: Open Gym “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips Note: these are squat cleans Compare to 3/25/2015, 4/1/2014, 10/14/2013 8AM Cash Out 4 Rounds 12 V-Ups :30 Top of Pushup Plank Hold