Blog
2018
Jan
22

January 22, 2018

A. For Time: 50-40-30-20-10 Wallball (20/14) Double Under (2x reps/3x reps if singles) B. Accumulate 3 min plank Box News Head over to Instagram to see the new challenge this week! Keep up the hard work everyone!!

2018
Jan
19

January 19, 2018

For Time: 5 Ring Muscle Ups 21-15-9 Row for Calories Hang Clean (115/75) 5 Ring Muscle Ups 15-12-9 Hang Clean (115/75) Push Press (115/75) 5 Ring Muscle Ups 12-9-6 Push Press (115/75) Row for Calories 5 Ring Muscle Ups *20 min time cap*

2018
Jan
18

January 18, 2018

A. For Quality (30 min time limit): 10-9-8-7-6-5-4-3-2-1 Bench Press Strict Toes to Bar The goal is to focus on your movements, full attention to quality. Choose your own loading on the bench press. You can increase as you go, but remember the goal is quality movements – not total load. B. 7 m...

2018
Jan
17

January 17, 2018

A. Find today’s 1RM weighted Chest to Bar Pull Up B. For Time: 3-6-9-12-9-6-3 Lateral Burpee Cluster (135/95) Chest to Bar Pull Up *20 min time cap*

2018
Jan
16

January 16, 2018

Tabata! Double Under DB/KB Walking Lunge (45/25) Abmat Sit Ups Jumping Air Squat Assault Bike -Each movement will be 8 rounds of 0:20 work/0:10 rest -There will be a 1 min rest between each movement -Score each movement separately

2018
Jan
15

January 15, 2018

Happy Birthday Kyle (Sunday)! Three Rounds for Time: 30 Box Jumps (24/20) 15 Deadlift (275/180) 15 Strict HSPU Box News Challenge participants: This weeks challenge is to drink 1/2 your body weight in water every day! Each week the challenges will start to build on each other. So even though you...

2018
Jan
12

January 12, 2018

Happy birthday Spencer! Five Rounds, each for time: 5 Overhead Squat (155/105) 10 Toes to Bar 20 Wallballs (20/14) Rest 2 mins Box News: Challenge participants: We hope you’ve had a good week so far!! Just a quick reminder to keep going strong through the weekend. Remember, our challenge this...

2018
Jan
09

January 9, 2018

A. Power Snatch 4 Rounds of 0:30 on, 0:60 off Round 1 – 50% Round 2 – 55% Round 3 – 60% Round 4 – 65% We are practicing cycling the barbell. This is a great time to see what works for you and how it feels at different loading. B. 10 min AMRAP: 12 Abmat Sit Ups 9 Chest to Bar...

2018
Jan
08

January 8, 2018

A. Front Squat (1 1/4 – 4 count lower) 4 x 6 reps; start at 60% and end at 70% 4 count lower to below parallel, 1/4 up to just above parallel, back down, then fast up to lockout = 1 rep B. Five Rounds for Time: 15 DB Thruster (50’s/35’s) 15 Burpee Box Jump Over (24/20) *16 min time...

2018
Jan
05

January 5, 2018

Happy birthday Taylor (Saturday)! 14 min AMRAP: 40 Calorie Row 30 Bar Facing Burpee* 20 Bar Muscle Ups *Set up a bar to jump over or grab a parallette. Box News: Our nutrition challenge has started! Don’t worry, it’s not to late to sign up. Today is the last day to sign up though, so get your money...

2018
Jan
04

January 4, 2018

Five Rounds For Time: 5 Back Squat (225/155) 10 meter Handstand Walk 10 min cap Rest 5 mins Five Rounds For Time: 5 Back Squat (225/155) 10 Handstand Push Ups 10 min cap Box News: Our nutrition challenge has started! Don’t worry, it’s not to late to sign up. We are following macros, so if you haven’...

2018
Jan
03

January 3, 2018

A. For Time: 50 DB Snatch (50/35 – alt arms) 100 Doubles (200 Singles) 40 DB Snatch 80 Doubles 30 DB Snatch 60 Doubles 20 DB Snatch 40 Doubles 10 DB Snatch 20 Doubles B. 5 min banded hamstring curls Box News: Our nutrition challenge has started! Don’t worry, it’s not to late to sign up. We are...

2018
Jan
02

January 2, 2018

Happy birthday Kirsten (Monday)! A. 3 rounds for time of: 60 squats 30 knees-to-elbows 30 ring push-ups Coutesy of CrossFit.com B. For quality, accumulate: 1 min top of dip support 1 min bottom of dip 3 min plank Box News: New month means new goals! Pick something you would like to work on in Januar...

2017
Dec
29

December 29, 2017

A. 9 min AMRAP: 3-6-9-12-15-etc… Clean and Jerk (135/95) Toes to Bar B. Five Rounds for Quality: 10 Glute Ham Raise 60 meter Suitcase Carry (Right)* 60 meter Suitcase Carry (Left) 2 Turkish Get Up (Right) 2 Turkish Get Up (Left) *The suitcase carry should be as heavy as you can go without lean...

2017
Dec
28

December 28, 2017

Happy birthday Ryan Rigby! Four Rounds for Time: 30 Double Unders 15 Wallball (20/14) Rest 3 mins Three Rounds for Time: 10 Box Jump Overs (24/20) 20 Wallball (20/14) Rest 3 mins Two Rounds for Time: 5 Box Jumps (30/24) 25 Wallball (20/14) Box News: Our new year challenge starts January 1st! If you...

2017
Dec
27

December 27, 2017

Happy birthday Trent! A. 10 min EMOM 1st min – Strict HSPU 2nd min – Strict Ring Dip Pick a rep count from 2 – 10 that you can maintain perfect technique for the full EMOM. B. 10 Rounds for Time: 5 Chest to Bar Pull Up 10 Burpee 15 Abmat Sit Ups *20 min time cap* Box News: We are s...

2017
Dec
26

December 26, 2017

A. Find today’s 1RM Front Squat! B. “True Grit” For Time: 2,000 M Row At the 1 min mark, begin “Death by Thrusters” (95/65) With a running clock, start the row. At the 1 min mark get off the rower, do 1 thruster, then resume rowing until the 2 min mark. Do 2 thrusters, continue rowing until th...

2017
Dec
22

December 22, 2017

For time: 21 body-weight back squats 7 rope climbs, 15-ft. rope 15 body-weight back squats 5 rope climbs, 15-ft. rope 9 body-weight back squats 3 rope climbs, 15-ft. rope Courtesy of CrossFit.com Box News: Holiday schedule Dec 23: Normal 8am Dec 24: Normal 10am Christmas: Closed Dec 26: Normal Dec 3...

2017
Dec
21

December 21, 2017

A. Row, row, row 1 min work, 1 min rest First work interval is 10/8 calories Second work interval is 12/10 calories Third work interval is 14/12 calories -Continue adding 2 calories every “work” minute until you can’t complete it in the minute. -Set the rower on a 1 min work/1 min...

2017
Dec
20

December 20, 2017

Twelve Days of CFA Christmas! 1 Split Jerk (165/115) 2 Front Squat (165/115) 3 Hang Power Clean (165/115) 4 Deadlift (165/115) 5 Burpee 6 Toes to Bar 7 Pull Up 8 Wallball 9 Push Up 10 Lunge (1-70KB/1-53KB) 11 Cal Assault Bike 12 Bar Muscle Up This will go just like the song 1 2-1 3-2-1 4-3-2-1...

2017
Dec
19

December 19, 2017

A. For Time: 50 Kettlebell Swings (53/35) 50 Air Squats 50 Box Jump Over (24/20) 35 KBS 35 Air Squats 35 Box Jump Over 20 KBS 20 Air Squats 20 Box Jump Over B. Core After Party Three Rounds for Quality: 1 min Plank 1 min Hollow Hold Box News! Our annual Christmas party is this Wednesday the 20th at...

2017
Dec
18

December 18, 2017

8 min AMRAP: 8 Squat Snatch (95/65) 30 Doubles Rest 5 mins 8 min AMRAP: 8 Thruster (95/65) 30 Doubles Box News! Our annual Christmas party is this Wednesday the 20th at 7:00pm. We’ll have dinner and play some games. As usual, we’ll provide the main course, but please bring a side or dessert to share...

2017
Dec
14

December 14, 2017

Seven Rounds For Time: 15 Wallball (20 to 12’/14 to 10′) 40 Double Under (80 Singles) 10 Pull Up *20 min time cap* Box News! Our annual Christmas party is scheduled for Wednesday the 20th at 7:00pm. We’ll have dinner and play some games. As usual, we’ll provide the main course, but pleas...

2017
Dec
13

December 13, 2017

A. Five Rounds for Time: Row 250 meters 20 Abmat Sit Up 15 Box Jump (24/20) B. 15 mins mobility, stretching, smashing, etc. Don’t skip this. 🙂 Coaches will give you great ideas of what to work on. Box News! Our annual Christmas party is scheduled for Wednesday the 20th at 7:00pm. We’ll have di...

2017
Dec
11

December 11, 2017

A. 15 min strict muscle up work This will be coach led and we’ll be focusing on strict strength through the full movement. B. 15 min AMRAP 15 Burpee 7 Power Snatch (115/85) 3 Ring Muscle Up Box News! Our annual Christmas party is scheduled for Wednesday the 20th at 7:00pm. We’ll have din...

2017
Dec
08

December 8, 2017

Happy birthday Stetson! A. Bench Press 10-5-3-1-1-1-3-5 *Record your heaviest single* B. For Time: 100 Doubles 50 Abmat Sit Ups 80 Doubles 40 Toes to Bar 60 Doubles 30 Knees to Elbow 40 Doubles 2:00 Plank 20 Doubles 1:00 Hollow Hold

2017
Dec
07

December 7, 2017

A. 5 Rounds of: 3 Min AMRAP 25/20 Cal Assault Bike Max DB/KB Lunges (2×35/2×25) -Rest 2 Min Between Rounds- Score is total number of Lunges. B. 10-15 mins Mobility/Stretching/Smashing! Use this time to work on getting better ROM for a movement you struggle with. Tell the coach what you wan...

2017
Dec
06

December 6, 2017

For time (25 min time cap): 3 minute Handstand Hold 100 Air Squats 50 meter Handstand Walk 100 Air Squats 30 Handstand Push Ups Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats. *Courtesy of CrossFit.com*

2017
Dec
05

December 5, 2017

A. For Time: 21-18-15-12-9-6-3 Power Clean (135/95) Lateral Burpee B. 5 min banded hamstring curls Box News There is a recap of the ‘Twas the WOD before Christmas’ competition we went to this past weekend over on Instagram. Go check it out to hear a little bit about it! 🙂

2017
Dec
04

December 4, 2017

Happy birthday Hailey (Saturday)! A. Find today’s heavy Snatch B. Complete as many rounds as possible in 12 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups M 45-lb. barbell and 24-in. box F 45-lb. barbell and 20-in. box *Please don’t drop the empty bar...

2017
Dec
01

December 1, 2017

A. Find todays 1RM Clean and Jerk *If you’re new to lifting, your loading will stay low and you’ll work on the movement and perfecting your positions. The CrossFit Lift Off started today and we’re gonna do each event! You can head over to games.crossfit.com to sign up if you would...

2017
Nov
30

November 30, 2017

A. Gymnastics Skills 15 min for Quality 8 PVC Shoot Thru 0:30 Handstand Hold 0:30 Pistol Squat Hold (bottom – 0:15 ea side) B. Five Rounds for Time: 50 Doubles (100 Singles) 30 Abmat Sit Ups 15 Russian KBS (70/53)

2017
Nov
27

November 27, 2017

A. Three Rounds for Quality: 8 Push Press w/4 count lower (85-95% of strict press 1RM) 8 Ring Row This is not for time, but move with purpose. Your focus is on quality reps. Each set should be unbroken, so adjust as needed. B. Tabata: Row for Calories Shoulder to Overhead (95/65) Bar Facing Burpee A...

2017
Nov
22

November 22, 2017

10 min AMRAP: 3 Deadlift (155/105) 3 Box Jump Over 10 Abmat Situps 6 Deadlift 6 Box Jump Over 10 Abmat Situps 9 Deadlift 9 Box Jump Over 10 Abmat Situps Etc… Continue climbing by 3’s until the cap! Post WOD: Mobility! Stretch, smash, roll, etc for at least 10 minutes Box News: Schedule u...

2017
Nov
21

November 21, 2017

A. Chest to Bar Skill Work 1-2-3-4-5-6-7-8-9-10 -Unbroken sets of Chest to Bar -Start with 1, drop off, then do 2, drop off, then 3, etc. Rest as needed between each set -Quality is the name of the game here. -Get as far as you can in 8 minutes B. Burpee EMOM Each minute do the assigned number of bu...

2017
Nov
20

November 20, 2017

A. 15 mins to find today’s heavy Power Clean B. Three Rounds for Time: 50 Wallball (20/14) 10 Power Clean @ 60% of A *16 min time cap* Box News: Schedule update for this week! Mon: Regular Tues: Regular Wed: Regular Thurs: 8 am only Fri: 8 and 9 am only

2017
Nov
17

November 17, 2017

A. Freestyle Friday! 50 Pull up or Chest to Bar Pull Up 50 DB Snatch (50/35) 50 OH DB Lunge (50/35) 150 Double Unders (300 Singles) *15 min time cap* In this workout, you get to decide how to breakup the reps. Spend some time during the warm up to make a game plan for yourself. Pick what you think w...

2017
Nov
16

November 16, 2017

Happy birthday Lynsey!! 6 Rounds, each for time: 10 Toes to Bar 20/15 Calorie Assault Bike Rest 3 min These are SPRINTS! Push yourself hard on each interval. Your goal is 1:30 or less for each. If you’re getting too far over that, reduce the reps.

2017
Nov
14

November 14, 2017

A. 15 min EMOM 1. Strict Pull Up 2. Strict Ring Dip 3. Strict HSPU Pick a number of reps you can maintain for the whole emom. 5 rounds of each. This is for quality! If you don’t have strict yet, grab a band or complete the negative of each movement. B. For Time: 6-18-30-42 Abmat Sit Ups Row fo...

2017
Nov
13

November 13, 2017 – Tommy Mac

Happy birthday Junior (Saturday)! “Tommy Mac” 2 Rounds for Time: 12 Burpees 12 Thruster (115/75) 12 Burpees 12 Power Snatch (115/75) 12 Burpees 12 Push Jerks (115/75) 12 Burpees 12 Hang Squat Clean (115/75) 12 Burpees 12 OHS (115/75) As a Ranger, Sgt. Thomas R. MacPherson selflessly lived his life f...

2017
Nov
10

November 10, 2017

Team “Ned” As written Seven Rounds for Time: 11 Back Squat (BW) 1,000 meter Row The team version will go like this: Each partner completes 39 back squats As a team, accumulate 7,000 m Row *35 min time cap* Partner one will row while partner 2 works on their back squats. Partners can inte...

2017
Nov
09

November 9, 2017

Happy birthday Jackson and Spencer W! A. Ring Muscle Up Practice Spend 20 minutes working on drills and positions. Your focus here should be on perfect practice, this isn’t for max reps. B. Five Rounds for Time: 2 Ring Muscle Up 20 Overhead Lunge (45/25) 60 Double Unders (120 Singles) *15 min...

2017
Nov
08

November 8, 2017

30 min EMOM 1st min: 15 Burpee 2nd min: 15 KBS (53/35) 3rd min: 15/12 Assault Bike Calories 4th min: Max Slamball/Sandbag over bar 5th min: Rest *Your score is total Slamball or Sandbag over the bar and any missed rounds*

2017
Nov
07

November 7, 2017

A. Tempo Front Squat + Hold 5×3 at 65% Each rep will have a 3 second descent, 1 second pause in bottom, fast up. After you stand up the last rep of each set, hold the front rack position for 5 seconds. B. 11 min AMRAP: 11 Wallball (20/14) 11 Toes to Bar 11 Box Jump (24/20)

2017
Nov
06

November 6, 2017

Happy birthday Tanner (Saturday) and Jessie (Sunday)! Five Rounds for Time: 12 Handstand Push Ups 9 Deadlift (155/105) 6 Hang Power Clean (155/105) 3 Thruster (155/105) *16 min time cap*

2017
Nov
03

November 3, 2017

7 min AMRAP: 15/12 Calories Assault Bike 10 Push Jerk (115/80) Rest 3 mins 7 min AMRAP: 16 DB Snatch (50/35) 10 Ring Push Ups Rest 3 mins 7 min AMRAP 10 Floor Wipers (each side – 135/95) 200 meter Run

2017
Nov
02

November 2, 2017 – Fran

Happy birthday Lindsay! A. Thruster 5×3 Don’t get to failure, but try to increase your loading across all sets B. FRAN! 21-15-9 Thruster (95/65) Pull Up Compare previous time here C. COOL DOWN! 5 mins on a rower, bike, jog, etc Mobility/stretch/foam roll

2017
Nov
01

November 1, 2017

A. 10 min Skill Practice: HS Walk (hold, shoulder taps, etc) Doubles or Triples Alternate between HS walk and jump rope every 30-45 seconds. If you have doubles consistently, work on triples. If you’re still mastering doubles, work on those. B. 15 min AMRAP: 30 Doubles (75 Singles) 15 Abmat Si...

2017
Oct
31

October 31, 2017

Happy Halloween! Come dressed up if you’d like! The best costume in each class will get a Progenex bar! 🙂 For Time: 60 single-leg squats, alternating 50 wall-ball shots, 20/14 40 box jumps, 24/20 30 deadlifts, 185/125 20 power cleans, 185/125 10 front squats, 185/125 *22 min time cap* Courtesy...

2017
Oct
30

October 30, 2017

Happy birthday Keri (Saturday) and Bonnie (Sunday)! 17 min AMRAP: 40 Burpee 40 Hang Snatch (75/55) 30 Burpee 30 Hang Snatch (115/75) 20 Burpee 20 Hang Snatch (135/95) 10 Burpee AMRAP Hang Snatch (155/105)

2017
Oct
27

October 27, 2017

A. 15 min AMRAP: 6 Turkish Get Up (KB or DB 53/35 – Alternate Arms) 24 Walking Lunge with KB/DB 48 KBS (53/35) B. Mobility! Spend some time post wod stretching, rolling, smashing 🙂

2017
Oct
26

October 26, 2017

A. 20 min AMRAP: 250 meter Row 15 Burpees B. Core After Party! Three Rounds for Quality: 1 min Plank (add a plate if you can) 25 PVC Sit Ups 25 Leg Raises

2017
Oct
25

October 25, 2017

Every 4 mins for 6 Rounds: 10 Front Squat* 150 meter Sprint *RX Loads: Men – 135, 155, 175, 195, 205, 215 Women – 95, 110, 125, 135, 145, 155 These should be all out efforts each round. The rest should leave you time to recover and get your bar loaded for the next set. Scale these weight...

2017
Oct
24

October 24, 2017

For time: 60 push-ups 50 dips 40 handstand push-ups 30 bench presses 155/105 20 jerks 155/105 10 push presses 155/105 *Courtesy of CrossFit.com Box News: We have 2 new babies to welcome to our CrossFit Antietam family! We’re so happy for you guys! Travis and Amber Wood’s beautiful baby g...

2017
Oct
23

October 23, 2017

Happy birthday Burke (Saturday) and Stefanie (Sunday)! Three Rounds: 1 min Wallball (20/14) 1 min Power Clean (95/65) 1 min Box Jump Over (24/20) 1 min Pull Up 1 min Assault Bike (calories) 1 min Rest Your score will be total reps for each round – 3 separate scores today!

2017
Oct
20

October 20, 2017

A. Three Sets for Quality: 5 Pull Ups 5 Wide Grip Pull Ups 5 Chin Ups *Add weight to these if you can, but they should be unbroken sets of 5 for each hand position* B. Four Rounds for Time: 30 Doubles 11 Back Squat (95/65) 30 Doubles 11 Push Press (95/65) 30 Doubles 11 Thruster (95/65) *16 min time...

2017
Oct
18

October 18, 2017

Happy birthday Nick! For total time: 1 min on, 1 min off until you complete 100 Burpee Box Jump Overs (24/20) *Courtesy of Street Parking* Box News We have a friend coming in with Isagenix during tomorrow’s afternoon classes. Stop by her table to learn more about their products! If you’r...

2017
Oct
17

October 17, 2017

A. 15 min AMRAP: 3 Bar Muscle Up 10 DB Lunge (1 – 50/35) 6 Toes to Bar 10 DB Snatch (50/35 – alternate arms) B. Accumulate 5 min Plank

2017
Oct
16

October 16, 2017 – The Chief

Happy birthday John and Kathryn! “The Chief” Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 rounds. Compare previous score here

2017
Oct
13

October 13, 2017

A. 20 min EMOM: 1 Squat Snatch + 1 OHS Start around 60-65% of your current 1RM and add 5# each minute. If you fail a rep, remove 20# and then continue building. B. 8 min AMRAP: 6 Power Snatch 6 Overhead Squat 6 Pull Up Weight on the bar should be 50% of your top load from part “A”.

2017
Oct
12

October 12, 2017

A. 10 min practice: Rope Climb – If you’re proficient with rope climbs, practice legless, fast foot wraps, speed coming down, etc – If you haven’t learned the foot wrap, spend this time practicing getting the wrap down and stay low on the rope – You can also practice la...

2017
Oct
11

October 11, 2017

A. For Time: 10-9-8-7-6-5-4-3-2-1 Push Up Sumo Deadlift High Pull (95/65) Step Up to 20″ box R (95/65 bar in front rack position) Step Up to 20″ box L (95/65 bar in front rack position) B. 4 Rounds for Quality: 10 Hollow Rock 0:10 Hollow Hold 10 V-Ups 0:10 Hollow Hold Try to complete eac...

2017
Oct
10

October 10, 2017

A. Eight Rounds for Time: 200 meter Run 10 Toes to Bar -pull a sled (45/25) on the run on the even rounds B. Mobility! Spend time working on something where your range of motion is limited.

2017
Oct
09

October 9, 2017

Five Rounds: 3 min on, 1 min off 15 Wallball (20/14) 10 Hang Clean (115/75) 5 Push Press (115/75) *start where you leave off each time*

2017
Oct
06

October 6, 2017

Complete as many rounds as possible in 10 minutes of: 3 burpee box jump-overs 3 deadlifts 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts Etc. Men use 24-in. box and deadlift 225 lb. Women use 20-in. box and deadlift 155 lb. Last workout from the Team Series! I hope you all h...

2017
Oct
05

October 5, 2017

For Time: 21-15-9 Dumbbell Snatch (50/35) Bar Muscle Up 30 min time cap *Pick a challenging scaling option today if you don’t have bar muscle ups yet. Jumping bar muscle up, banded, hip to bar, chest to bar, pull up, etc.*

2017
Oct
04

October 4, 2017

For Time: 500 meter Run 50 Walking Lunge 50 Abmat Sit Ups 400 meter Run 40 Walking Lunge 40 Abmat Sit Ups 300 meter Run 30 Walking Lunge 30 Abmat Sit Ups 200 meter Run 20 Walking Lunge 20 Abmat Sit Ups 100 meter Run 10 Walking Lunge 10 Abmat Sit Ups

2017
Oct
03

October 3, 2017

For Max Reps and Load: 0:00 – 20:00 Find 1RM Back Squat 20:00 – 22:00 Max Handstand Push Ups 22:00 – 24:00 Rest 24:00 – 26:00 Max Double Unders 26:00 – 28:00 Rest 28:00 – 30:00 Max Handstand Push Ups 30:00 – 32:00 Rest 32:00 – 34:00 Max Double Unders

2017
Oct
02

October 2nd, 2017

A. “Chest to Bar Jackie” For Time: 1,000 meter row 50 thrusters (45/35) 30 chest-to-bar pull-ups B. Accumulate 2 mins L-Sit hold Box News: New month, new goals!! Get yours set today! What do you want to accomplish this month? Let’s get it up on the back board and talk to a coach fo...

2017
Sep
28

September 28, 2017

Team Series Event 3! Solo: 50 wall-ball shots 15 cleans, 135/95 50 wall-ball shots 10 cleans, 185/135 50 wall-ball shots 5 cleans, 225/155 *12 min time cap* OR if you’re doing this with a partner – Teams of 2: 50 synchronized wall-ball shots 30 cleans, 135/95 50 synchronized wall-ball sh...

2017
Sep
27

September 27, 2017

A. Gymnastics EMOM: 16 mins Odd min: 1st movement Even min: 2nd movement Pick 2 movements you want to work on. You’ll alternate between them each minute. This is a time to practice excellent form, it’s not a race for reps! 🙂 Choose 2 movements: ring dips, muscle up (bar or ring), pistol,...

2017
Sep
26

September 26, 2017

Happy birthday Ashton and Adam S! A. Find today’s heavy Front Squat Then take 65% of that and complete: 3×3 tempo squats (4 count lower, 4 count in the bottom, fast up) B. For Time: 9-15-21 Thruster (95/65) Bar Facing Burpee

2017
Sep
25

September 25, 2017

For Time: 120 Doubles (240 Singles) Then, 4 Rounds of 15 Chest to Bar Pull Up 15 Hang Power Snatch (95/65) Then, 120 Doubles (240 Singles) 15 min time cap We’re going to be doing solo versions of the CrossFit Team Series workouts this week! If you would like to complete them with a partner ins...

2017
Sep
22

September 22, 2017

“801 Chipper 2017” Teams of 2, one person working at a time 20 min AMRAP: 50 Calorie Row 40 Single Arm DB OHS (50/35) 30 Handstand Push Ups 20 Front Squats 185/125 10 Rope Climbs 20 Front Squats 30 Handstand Push Ups 40 Single Arm DB OHS 50 Calorie Row

2017
Sep
21

September 21, 2017

A. Find a 1RM Chin Up You can use dumbbells between your legs/feet, or grab a belt and chain some plates up! If you need a band, work to find the smallest band you need B. NOT for Time: 5×3 Chin Up 5×5 Bench Press Go as heavy as you can safely go while keeping sets unbroken C. Reverse Taba...

2017
Sep
19

September 19, 2017 – Grace

A. “Grace” For Time: 30 Clean and Jerk (135/95) *8 min time cap. Grab a partner and count for each other* Compare previous time here B. Wait until all the barbells are cleaned up off the floor, then: 100 meter Handstand Walk for time *10 min time cap*

2017
Sep
18

September 18, 2017

Happy birthday Gentry and Habb! For Time: 40 Wallball (20/14) 40 Situps w/ PVC 80 Doubles (160 Singles) 10 Wallball 10 Situps w/ PVC 20 Doubles (40 Singles) 800 meter Run 30 Wallball 30 Situps w/ PVC 60 Doubles (120 Singles) 20 Wallball 20 Situps w/ PVC 40 Doubles (80 Singles)

2017
Sep
15

September 15, 2017

A. 10 min EMOM: 1st min – 2 Unbroken C+J 2nd min – 3 UB C+J 3rd min – 4 UB C+J 4th min – 5 UB C+J 5th min – 6 UB C+J 6th min (increase weight by 10#) – 2 UB C+J 7th min – 3 UB C+J 8th min – 4 UB C+J 9th min – 5 UB C+J 10th min – 6 UB C+J Pi...

2017
Sep
14

September 14, 2017

A. Three Rounds for Time: 25 Burpee 25 Toes to Bar 100 Doubles (250 Singles) B. Three Rounds For Quality: 8 Single Leg Deadlift (ea leg – use a DB) 100 meter Suitcase Carry R (should be able to do this unbroken) 100 meter Suitcase Carry L

2017
Sep
13

September 13, 2017

A. For Time: 15 Box Jump Over (30/24) 9 Thruster (95/65) 600 meter Run 12 Box Jump Over (30/24) 15 Thruster (95/65) 400 meter Run 9 Box Jump Over (30/24) 21 Thruster (95/65) 200 meter Run B. Mobility!

2017
Sep
12

September 12, 2017

A. Find today’s heavy OHS B. 6 min AMRAP: 2-4-6-8-etc… Squat Snatch (135/95) Chest to Bar Pull Up Rest 2 min 6 min AMRAP: Start where you finished the first AMRAP, and go down (Try to finish!) …etc-8-6-4-2 Box News: – Just a reminder about the strength class tonight at 6:15!

2017
Sep
11

September 11, 2017

Today our WOD is remembering what happened on this day 16 years ago. Teams of 2 – For Time: As a team, complete 2977 meter Row (total lives lost) One team member rowing at a time, other partner is in a hollow hold. You can only row while partner is in position, when they come out of the hollow...

2017
Sep
08

September 8, 2017

A. Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps...

2017
Sep
07

September 7, 2017

A. Back Squat 3×8 *Try to complete all sets at around 60% of your 1RM* B. 10 Rounds: 1 min on the clock 15 Unbroken Wallballs (20/14) Max Burpees Rest 1 min Your score will be total burpees. Push yourself on the burpees knowing you have a rest coming. Be conscious of getting your breathing unde...

2017
Sep
06

September 6, 2017

Happy Birthday Diane! A. 5 rounds for time: 500m Row 400m Run B. Core! 3 min Plank and 3 min Hollow Hold Accumulate time any way – Elements Class!! Do you have someone you know that wants to try CrossFit? This is a beginners only class that will be held on Monday, Tuesday, and Thursday evenings from...

2017
Sep
05

September 5, 2017

Happy Birthday Lori (Sunday)! A. Find today’s heavy Power Snatch in 15 mins B. Three Rounds for Time: 15 Power Snatch (95/65) 50 meter Walking Lunge 15 Toes to Bar – Elements Class!! Do you have someone you know that wants to try CrossFit? This is a beginners only class that will be held on Mo...

2017
Sep
03

September 4, 2017

Labor Day class schedule: 8am and 5pm See you there! – Elements Class!! Do you have someone you know that wants to try CrossFit? This is a beginners only class that will be held on Monday, Tuesday, and Thursday evenings from 7:15 – 8:15pm. This course is a great way to learn the movements and get co...

2017
Sep
01

September 1, 2017

Chipper! 100 meter Sled Pull (135/95) 90 Air Squat 80 Abmat Sit Ups 70 Wallball (20/14) 60 Calorie Assault Bike 50 Pull Ups 40 Box Jump 30 DB Thruster (35’s/25’s) 20 Ring Dip 10 Slam Ball (50/40) Box News: – New month, new goals! You know the drill. What do you want to accomplish i...

2017
Aug
31

August 31, 2017

A. Find today’s heavy Push Press in 15 mins B. Get as far up the ladder as possible in 12 mins: 1-2-3-4-5-6-7-8-9-10-etc… Squat Clean (135/95) Push Press (135/95) Box News! – We are having a mock lifting meet this Saturday at 9am! It will be structured like a regular lifting meet where y...

2017
Aug
30

August 30, 2017

A. For Time: 500 Doubles Every minute on the minute perform 5 Knees to Elbow *15 min time cap* B. Mobility! Take some time to work on your mobility. There are lots of options, so if you don’t already have something in mind the coach will have great suggestions! Box News! – We are having a mock...