Saturday, October 18th “Bigfoot”


Saturday, October 18th “Bigfoot”

Partner workout

4 rounds (every 2 min both partners complete 5 burpees in sync)

40- KB Sumo Deadlift High Pull

40-Goblet box step ups (20 per person/10 per leg)

40-American Kb Swings

rest 2 min

run 200m

run 400m

run 600m

x2 (one person runs/ one person rests)

post final time to the board

Friday, October 17th “Bring a friend day”



Friday, October 17th “Bring a friend day”

Have a friend who is interested in Crossfit???  Bring them today at no charge!!!!

teams of 2

30- Air squats

30-Hand release push ups

30-ring rows

30-knees to chest

5 min amrap/ rest 1 min x4

**begin where you left off in previous round.

Thursday, October 16th “La bomba”


Thursday, October 16th

1-Deadlift 5×5 add weight as possible

2-”La Bomba”

500m row

then 3 rounds

20-box jumps(24/20)

15-push press (115/75)


“Lean and Mean” cash out

:40 work/ :20 rest row or airdyne 5 min

rest 1 min

then Tabata row or airdyne (:20 work/ :10 rest 8 rounds)


Wednesday, October 15th


Wednesday, October 15th

partner workout, each person completes entire workout.

run 200


5-kb swings (70/45 or 55/35)

run 400 m


10-kb swings

run 600 m

15- burpees

15- kb swing

run 800 m


20-kb swings

post time to board (25 min cap)

Tuesday, October 14th “Annie”

image image

Please take the time to set a goal that will go from now until 11/24.

Refer to 9/2 for previous “Annie” results.

1- build to 3rm hang clean

2- “Annie”


-Double unders (x3 singles)

-sit ups

3-”Lean and Mean” cash out-  7 min plank :45/ rest :15


Monday, October 13th “Fran”



We are very excited for all those that signed up for the “Lean and Mean” challenge!!!!

If you were unable to attend the nutrition talk and weigh ins/ measurements you can still sign up.  Weigh ins and measurements need done ASAP.

1- Back squat 5×5 add weight as possible

2- “Fran”


-Thrusters (95/65)

-pull ups

post time to comments

Weight loss/tone up challenge extra credit

10 min on airdyne or rower :30 hard/ :30 easy


Saturday, October 11th Partner up!!!


Partner up!!!

400m med ball run (together)

100 wall balls (20/14)

400m med ball run (together)

100- pull ups/ring rows

400m med ball run (together)

100-sit ups

400m med ball run (together)

100-med ball squat cleans (20/14)

*divide work evenly, alternate carrying ball as necessary.

Post time to the board

Friday, October 10th “Bring a friend day”


Today is Bring-a-Friend Day! All classes free to try!!!
“Skip Jive”
Teams of 2
1 Burpee Box Jump (24/20), 1 Calorie Row/ airdyne
2 Burpee Box Jumps (24/20), 2 Calorie Row/ airdyne
3 Burpee Box Jumps (24/20), 3 Calorie Row/ airdyne
Relay style, each partner completes the reps before advancing.
Continue to climb as high as possible in the 20 minutes.
Post Scores to Comments.

Thursday, October 9th


1- Snatch grip deadlift 2RM (build up to heaviest 2 rep)

2- OTM 14

even- 5-sumo deadlifts @ 75% of  10/1 weight

15- air squats

odd- :45 plank


cashout- “Upper back protocol”


Wednesday, October 8th “Amber G”


1-hip mobility/ shoulder mobility (10 min)


2- “Amber G”

400m run

5 rounds

4- muscle ups/8 chest to bar/ pull ups/ ring rows

6-strict handstand push ups/12 push ups

35-double unders/ 70- singles

then 400m run

and 20 burpees