Blog
2015
Oct
15

October 15th, 2015

A. 3 Rounds for Quality: 0:30 Work, 0:30 Rest Pistol Squat Ring Dip Toes to Bar B. 10 min AMRAP 8 Box Step Ups (One 35/26 KB, hold any way) 12 Burpee

2015
Oct
13

October Athlete of the Month – Kirsten Johnson

Big shout out to our October Athlete of the Month, Kirsten Johnson! – How long have you been doing CrossFit and how did you find out about it? I have been doing CrossFit for about three months. I’ve known about it for years because of my mom! She’s the one who encouraged me to try...

2015
Oct
13

October 13th, 2015

Snatch The Chief 5 Rounds 3 min on, 1 min off: 3 Power Snatch (125/85) 6 Push Up 9 Air Squat Box News Festivus Games is this weekend! If you want to car pool down with us to cheer everyone on, let Cerissa know!

2015
Oct
12

October 12th, 2015

A. Take 12 minutes to find a heavy Front Squat B. Five Rounds for Time: 10 Front Squat (95/65) 20 Abmat Sit Up 10 Sumo Deadlift High Pull (95/65) 20 Abmat Sit Up 10 Push Press (95/65) Box News – Big shout out to Lynsey, Habb, Jordan and Kendl for their hard work this weekend at the Ice Fight c...

2015
Oct
09

October 9th, 2015 – 300

“300″ 25x Pull-up 50x Deadlift @ 135# / 95# 50x Push-up 50x Box Jump @ 24″ / 20″ box 50x Floor Wiper @ 135# / 95# (feet must touch the plate, left side then right side. This is ONE REP) 50x KB Clean and Press @ 35# / 26# (25 each arm – KB must touch floor between reps) 25x Pull-up For a total of 300...

2015
Oct
08

October 8th, 2015

Three Rounds For Time: 400 meter Run 10 Power Snatch (135/95) 50 Air Squat Box News – Ice Fight this weekend at the Eccles Ice Arena. There will be no class Friday at 6:15 and no Saturday morning class – Festivus Games is next weekend, the 17th. There are 7 people from our gym going down...

2015
Oct
08

Halloween (Eve) Throwdown – October 30th, 2015

We are going to have a little throwdown on Friday, October 30th, 2015! This is a fundraiser event for CAPSA, and we’d love everyone to participate. Who’s ready to win the best costume award?? DATE – October 30th, 2015 START TIME – 5:00 PM LOCATION – CrossFit Antietam 70...

2015
Oct
07

October 7th, 2015

For Time: 1,000 meter Row then 4 Rounds of 40 Double Unders 15 Toes to Bar Box News Reminder about the Ice Fight event happening this weekend at the Eccles Ice Arena. We will not have a 6:15pm class Friday night or a class Saturday morning. Come on out to the Arena and cheer on the athletes!

2015
Oct
06

October 6th, 2015

A. 15 min OTC Every 1:30 Complete: 3 Back Squats @ 70% 5 Strict Pull Ups B. 10 min AMRAP 4 Power Clean (155/105) 3 Front Squat (155/105) 2 Shoulder to Overhead (155/105) 100 meter Sprint Box News Ice Fight is this weekend at the Eccles Ice Arena. There will be no 6PM class on Friday and no class Sat...

2015
Oct
05

October 5th, 2015

Happy Birthday Liz (Sunday) and Dakotah (Saturday)!! 6 Rounds for Time: 18 Wallball (20/14) 14 Medball Sit Up 10 Burpee Box News 1. This Friday and Saturday we will be hosting the Ice Fight at the Eccles Ice Arena with CrossFit Iota. The event will start at 6 PM Friday and at 9 AM Saturday. With tha...

2015
Oct
02

October 2nd, 2015

A. Bench Press 6X2 Try to build across each set, work up to a heavy double B. 14 min AMRAP 30 Abmat Sit Ups 60 meter Sled Pull (135/95) 20 Floor Wipers (10 each side – 135/95) 400 meter Run Box News Don’t forget about the noon class starting this coming Monday, October 5th! If you didn...

2015
Oct
01

October 1st, 2015 – Hope

“HOPE” 3 rounds of: Burpees Power Snatch (75/55) Box Jump (24/20) Thruster (75/55) Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repea...

2015
Sep
30

September 30th, 2015

A. Take 10 minutes to build to a heavy Push Press B. 12 min AMRAP 200 meter Row 200 meter Run Push hard on the amrap, you can do more than you think you can! Box News Starting Monday Oct 5th we will open our noon class!

2015
Sep
29

September 29th, 2015

Five Rounds For Time: 40 Double Unders (3:1 Singles) 25 Walking Lunge 15 Toes to Bar Level 2- Add 45/25 barbell (in the front rack) to the walking lunge Level 3- 65/45 Box News We are going to be starting a new class time! Starting next Monday, Oct 5th, we will have a noon class!

2015
Sep
26

September 26th, 2015

Happy Birthday Ashton!! Saturday WOD at 8 am and Sunday at 10 am! Box News Thanks to all that participated in the Lean out Summer challenge. This was a team challenge that encompassed sleep, food, water, workouts, and rest days. It was no small feat for anyone that made it through the entire 8 weeks...

2015
Sep
25

September 25th, 2015

Happy Birthday Paden! Down and Back Chipper 25 Push Ups 50 Double Unders 25 Front Rack Box Step Ups (65/45) 50 Sit Ups 25 Russian KBS (70/53) 50 Wallballs (20/14) 25 Russian KBS (70/53) 50 Sit Ups 25 Front Rack Box Step Ups (65/45) 50 Double Unders 25 Push Ups

2015
Sep
23

Getting to know the CFA Coaches – Ashton Bagley Edition

Let’s learn more about our coach Ashton! How long have you been doing CrossFit and how did you find out about it? I have been CrossFitting for 7 years. I moved home from Connecticut, and my mom begged me to come try it with her. I got hooked, and have never looked back. What is your favorite m...

2015
Sep
23

September 23rd, 2015 – Fran

Happy Birthday Jared! FRAN!! 21-15-9 Thruster (95/65) Pull Up Cool Down – Either an 800 meter run or 1,000 meter row. Easy pace, this is a cool down! Don’t go for a PR here 🙂 Check your previous time HERE! Box News Don’t forget about Ice Fight, coming this October 9-10. Here is the...

2015
Sep
21

September 21st, 2015

Happy birthday (Saturday) Marlene! A. 3 Rounds for Quality: 0:40 on/0:20 off Double Unders Ring Row (feet on box if you can) L Sit Hold B. Six Rounds for Time: 200 meter Run 12 Burpee 8 Toes to Bar

2015
Sep
18

September 18th, 2015

Happy Birthday Gentry and Habb!! A. 15 min EMOM Squat Clean and Jerk Level 1&2 – Build as form allows Level 3 – Start at 70-75% of your 1RM, add 5 lbs every time you make a lift, subtract 20 lbs if you miss. B. Three Rounds for Time: 24 Wall Ball (20/14) 21 KBS (53/35) 18 Walking Lun...

2015
Sep
17

September 17th, 2015

“Sled Pull and Sprint” Every 4 mins for 6 Rounds: 30 meter Sled Pull –> 300 meter Sprint –> 30 meter Sled Pull Sled Pull weight 65/45 *Record Fastest/Slowest Times Cashout: 4 Rounds for Quality (not for time): :30 Plank Hold 25 Stick Sit Ups (PVC) 15 Hollow Rocks 10 Back Exte...

2015
Sep
16

September 16th, 2015

A. For Time: 12-9-6 Muscle Up Deadlift (275/185) (Courtesy of CrossFit.com) Scaling Options for Muscle Up: Level 2= Chest to Bar + Ring Dips Level 1= Pull Up (24-18-12, Deadlift reps stay at 12-9-6) B. Crossover Symmetry “Recovery”

2015
Sep
15

September 15th, 2015 – Moose

“Moose” 1000 Meter Row then (10x) 7 Bar Facing Burpee’s (7 to represent the month of July that he was K.I.A.) 3 Thrusters (95#/65#) (3 to represent the day in which he was K.I.A.) finish with 1200 Meter Run w/Med. Ball 20#/14# PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan A...

2015
Sep
14

September 14th, 2015

Happy birthday Jordan Johnson (yesterday) and Brady Woolf!! A. 10 min EMOM 2 Back Squat @60%, 5 sec eccentric on 1st rep of each set B. 10 min AMRAP 5 Hang Clean (135/95) 15 Abmat Sit Up 25 Air Squat Box News Big shout out to all the teams that completed the Fitness Fallout competition this past wee...

2015
Sep
12

September 12th, 2015

There will be no class on Saturday as we are hosting the first WOD of the Fitness Fallout. If you want to cheer on the teams, the event starts at 8am, with heats starting every 15 minutes until 9am. Both teams from Antietam (Habb, Dakotah, Kendl, Ashton and David, Sam, Malik, Emma) will be starting...

2015
Sep
11

September 11th, 2015

What were you doing on September 11, 2001? It’s interesting that when this question is asked, everyone remembers what they were doing when they found out about the attack. Today our WOD is remembering what happened on this day 14 years ago. For Time: Complete 2977 meter Row (total lives lost)...

2015
Sep
10

September 10th, 2015

In teams of two, complete the following for time: 200 m Run 20 Back Squats (95/65) 200 m Run 40 Front Squats (75/55) 200 m Run 60 Overhead Squats (65/45) 200 m Run 80 Thrusters (55/35) 200 m Run 100 Air Squats Each run must be completed together, split up the squats any way

2015
Sep
08

September 8th, 2015

A. Take 10 minutes to build to a heavy Split Jerk B. For Time: 75 Abmat Sit Ups then 3 Rounds: 25 Calorie Row 15 Power Clean (135/95) then 75 Abmat Sit Ups

2015
Sep
07

September Athlete of the Month – Krish Thornley

Congratulations to our September Athlete of the Month… Krish Thornley!! Let’s get to know Krish a little bit better with the questions below! 1. How long have you been doing CrossFit and how did you find out about it? I have been doing CrossFit off and on for 6 years. A co-worker took me...

2015
Sep
07

September 7th, 2015 – Rene

We are going to hold regular classes all day! René 7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 burpees (30 min time cap) Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his...

2015
Sep
04

September 4th, 2015

A. 5 Sets For Quality: 5 Back Squats @ 75% 3-5 Strict HSPU/Strict DB Press B. For Time: 21-15-9 Walking Lunge Toes to Bar Power Snatch (115/75)

2015
Sep
02

September 2nd, 2015

A. 12 min EMOM 1 Squat Clean + 1 Jerk Try to increase the loading across the EMOM while maintaining good positions B. 8 min AMRAP 7 Squat Clean (135/95) 14 Pull Up

2015
Sep
01

September 1st, 2015

A. 5 min AMRAP Double Under This is your time to work on this skill. Get as many as you can! B. For Time: 20 down to 1 Push Up (Evens) Sumo Deadlift High Pull (95/65) (Odds) *Do a Farmers Carry to start, after round of 15, 10, 5, and to end 150m Farmers Carry (53’s/35’s) 20 Push Up 19 SD...

2015
Aug
31

August 31st, 2015 – Kelly

Kelly 5 Rounds: 400 m Run 30 Wallballs (20/14) 30 Box Jumps (24/20) *35 min timecap Scale this workout by completing 3 or 4 rounds instead of the full 5. Compare your previous time HERE    Thanks for the picture Coach Ashton!

2015
Aug
29

August 29th, 2015

Happy birthday Dani and Wayne! Regular schedule this weekend, Saturday class at 8 and Sunday at 10.

2015
Aug
27

August 27th, 2015

A. Snatch 10 min EMOM 1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS Increase loading as form allows B. 12 min AMRAP 150 meter Sled Pull (65/45) 10 Toes to Bar

2015
Aug
26

August 26th, 2015

*Crossover Symmetry – Activation Ten Rounds For Time: 20 Double Unders 15 Kettlebell Swings (53/35) 10 Walking Lunge *Crossover Symmetry – Recovery

2015
Aug
25

August 25th, 2015

“DT” 5 Rounds for Time: 12 Deadlift (155/115) 9 Hang Power Clean (155/115) 6 Push Jerk (155/115) In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and o...

2015
Aug
24

August 24th, 2015

A. For Time: 800 meter Run Then 4 Rounds 30 Medball Clean (20/14) 15 Pull Up Then 800 meter Run B. Skill Work 5 min AMRAP Handstand Walk for distance Scaling Options – Shoulder Taps or Wall Walk or Overhead Barbell Hold (45/35)

2015
Aug
20

August 20th, 2015

A. 15 min EMOM 200 meter Row B. 12 min AMRAP 1 Turkish Get Up Right (53/35) 4 Walking Lunge with KB Overhead 1 Turkish Get Down 1 Turkish Get Up Left (53/35) 4 Walking Lunge with KB Overhead 1 Turkish Get Down

2015
Aug
18

August 18th, 2015

A. 3 Rounds For Time: 600 meter Run 22 Pull Ups 11 Box Jump (24/20) B. For Max Distance: 5 min Farmers Carry (53/35) Box News Schedule update coming soon! Starting MONDAY AUGUST 24TH, 8 am will be Open Gym and the 9 am class time will be starting again.

2015
Aug
17

August 17th, 2015

Happy birthday Trapper! A. Back Squat EMOM 10 mins 3 reps at 65 – 70% B. Six Rounds For Time: 20 Abmat Sit Up 20 Wallball (20/14) 20 KBS (53/35) Box News Schedule update coming soon! Starting MONDAY AUGUST 24TH, 8 am will be Open Gym and the 9 am class time will be starting again.

2015
Aug
15

August 15th, 2015

Saturday happenings: Coach Tim will be at the box at 8am for a WOD. Our Summer Social is here! It is at Bear Lake State Park on the East side of the lake. Drive North (or South if you want) around the lake till you hit the East side, stay on that road until you see the sign for the state park. There...

2015
Aug
14

August 14th, 2015

A. EMOM 10 Mins 2 Squat Snatch @ 65% of your 1RM Snatch Focus on good form and being consistent with each lift B. 4 Rounds for Time: 400 meter Run 18 Russian Twist (35/26) 15 Pull Up Box News Details on the Summer Party HERE! Schedule update coming soon! Starting MONDAY AUGUST 24TH, 8 am will be Ope...

2015
Aug
13

August 13th, 2015 – Fight Gone Bad

Happy Birthday Coach Kendl! “Fight Gone Bad!” Three rounds of: Wall-ball (20/14) Sumo deadlift high-pull (75/45) Box Jump (20) Push-press (75/45) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is...

2015
Aug
12

August 12th, 2015

A. 3 Rounds For Quality: 0:45 Rope Climb or Ground to Standing Rope Pull 0:30 Rest 0:45 Perfect Push Ups 0:30 Rest 0:45 Overhead Squat (45/35) or PVC Overhead Squat 0:30 Rest This is time to work on smooth/efficient movements, perfect practice makes perfect! 🙂 B. 20 min EMOM: 1st Min – 200/150...

2015
Aug
11

August 11th, 2015

A. Five Rounds For Time: 14 Walking Lunge (KB/DB in Front Rack – 35/26) 14 Toes to Bar 30 Double Unders B. Cool Down! Stretching and foam rolling for 10 minutes Box News Summer Social details posted HERE! It’s this Saturday, the 15th! 🙂

2015
Aug
11

CrossFit Antietam Family Day – Summer Social Details

Hey everyone!! So we’ve been posting about our Summer Social coming up and here are all of the details! We are going to spend the day (or as long as you’d like 😉 ) at the beach at Bear Lake! Where: Bear Lake State Park EAST – You can go around the lake either way, but I like to go...

2015
Aug
10

August 10th, 2015

A. 8 min EMOM 1 Squat Clean + 1 Hang Clean + Jerk Use this time to work on hitting good positions. If consistent on form, increase each set B. For Time: 50 Abmat Sit Up 15 Clean + Jerk 500 m Run 15 Clean + Jerk 50 Abmat Sit Up Level 1 – 115/80 Level 2 – 135/95 Level 3 – 155/105

2015
Aug
08

August 8, 2015

Happy birthday Tim and Burke P! Regular schedule this weekend, Saturday class at 8 and Sunday class at 10.

2015
Aug
07

August 7th, 2015

“Tabata SE” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Compare your p...

2015
Aug
06

August 6th, 2015

A. Establish 1RM Strict Press Then complete 3 x 2 @ 70% B. 10 Min AMRAP 10 KBS (53/35) 0:30 Plank 50 Double Under Box News Check out the ‘after party’ board for a new strength or gymnastics program and a 30 day plank challenge! If you want to add a little more to your daily WOD this is a...

2015
Aug
05

August 5th, 2015

A. For Time: 800 meter Run 21 Back Squat (205/135) 600 meter Run 15 Back Squat (205/135) 400 meter Run 9 Back Squat (205/135) Box News Save the date: August 15th for the CrossFit Antietam Summer Social! More information coming soon

2015
Aug
04

August 4th, 2015

A. 14 min AMRAP 5 Power Snatch (75/55) 10 Burpee *Complete 1,000 meter Row during AMRAP – you choose when B. Crossover Symmetry – Recovery Box News It’s time to write down your August goals on the goal board. Make them specific, measurable, attainable, relevant, and time bound. For...

2015
Jul
31

August 1st, 2015

Happy Birthday Jan! The box is closed this weekend, no class Saturday (8/1) or Sunday (8/2). Run a 5K on your own, post your time to the comments! 🙂

2015
Jul
31

July 31st, 2015

Did you all enjoy doing the Hero Workouts this month? What was your favorite one? A. EMOM for 12 Minutes: 1 Power Snatch + 1 Hang Squat Snatch (3 sec pause at bottom of squat) Build in weight, get to a heavy set B. Running Annie 50-40-30-20-10 Double Under Ab-Mat Sit Up 200 m Run after each round Bo...

2015
Jul
30

July 30th, 2015 – Bell

Happy Birthday Coach Karren! “Bell” Three Rounds for Time: 21 Deadlift (185/125) 15 Pull Up 9 Front Squat (185/125)           Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, di...

2015
Jul
29

July 29th, 2015

Happy birthday Megan! A. Three Rounds for Quality: 0:20 Double Unders 0:20 Rest 0:20 Ring/Box Dips 0:20 Rest 0:20 Pistol/Perfect Air Squat 0:20 Rest B. For Time: 15-12-9-6-3 Hang Clean (95/65) Burpee 400 m Run after odd rounds

2015
Jul
28

July 28th, 2015

Happy birthday Landon! A. Front Squat 5 x 3 at 70-75% B. For Time: 5 Rounds 200m Sled Pull (45/25) 15 Wallball (20/14) 10 Toes to bar

2015
Jul
27

July 27th, 2015 – Jack

Happy birthday (yesterday) Cody! “JACK” Complete as many rounds as possible in 20 minutes of: 10 Push press (115#/85#) 10 KB Swings (53#/35#) 10 Box jumps (24″/20″) Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash...

2015
Jul
24

July 25th, 2015

Saturday morning class at 8 am and Sunday at 10 am!

2015
Jul
24

July 24th, 2015

Happy birthday Angie Murray! Regular schedule today except no kids classes. “Desforges” – Partner Style Five rounds for time of: 12 Deadlift (225/155) 20 Pull-ups 12 Clean and Jerk (135/95) 20 Knees to elbows (30 min time cap) One partner working at a time, split up the work any wa...

2015
Jul
23

July 23rd, 2015

A. Crossover Symmetry – Activation B. 14 min AMRAP: 20 Wallball 35 Double Unders (105 Singles) 500 m Row C. Crossover Symmetry – Recovery

2015
Jul
22

July 22nd, 2015

3 min to complete 200 m run Max Effort KBS (53/35) REST 1 min 3 min to complete 200 m run ME Goblet Squat (53/35) REST 1 min 3 min to complete 200 m run ME Push Press (75/45) REST 1 min 3 min to complete 200m run ME SDHP (75/45) You’ll have 4 scores at the end, one for each movement Courtesy o...

2015
Jul
21

July 21st, 2015

A. 15 min OTC Every 1:30 complete: 1 Squat Clean + Jerk* followed by 5-8 perfect push ups *Load as you go and as form allows. You know the drill here, use this time to focus on good form and perfect your technique B. 5 Rounds For Time: 10 Right Arm DB/KB Snatch (45/25) 20 Sit Ups 10 Left Arm DB/KB S...

2015
Jul
20

July 20th, 2015 – Rahoi

“Rahoi” 12 min AMRAP 12 Box Jump (24/20) 6 Thruster (95/65) 6 Bar-facing Burpee U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical...

2015
Jul
17

July 17th, 2015

A. For Time: 2 Rounds 60 Air Squat 15 Pull Up Then 800 meter Run Then 2 Rounds 60 Air Squat 15 Pull Up B. Bench Press Grab a partner/spotter and take 12-15 min to find 1RM Bench Press

2015
Jul
16

July 16th, 2015

A. 21-15-9 Deadlift (225/155) Row (calories) Box Jump (24/20) B. 5 Rounds for Quality (Not For Time) 10 Superman 15 Hollow Rock Box News Summer lean out challenge Week 1 Team Shellece – 47 points Team Ashton – 43 points Good job everyone!! Keep up the good work and remember that every po...

2015
Jul
15

July 15th, 2015

A. 10 min EMOM Power Clean + Front Squat + Jerk Load as you go and as form allows B. 12 Min AMRAP 300 meter Run 5 Power Clean (155/105) 10 Hand Release Push Up

2015
Jul
13

July 13th, 2015 – Tommy Mac

As a Ranger, Sgt. Thomas R. MacPherson selflessly lived his life for others and distinguished himself as a member of the Army’s premier direct action raid force and fought valiantly as he served his fellow Rangers and our great Nation. “Tommy Mac” 2 Rounds for Time: 12 Burpees 12 Thruster 115/75# 12...

2015
Jul
11

July 11th, 2015

Happy birthday Shellece and Laura! Saturday morning class at 8am and Sunday at 10am.

2015
Jul
10

July 10th, 2015

3 min AMRAP -1 min Rest- 5 min AMRAP -2 min Rest- then For Time: 30 Sumo Deadlift High Pull (95/65) 30 Toes to Bar 30 Calorie Row 30 Front Rack Lunge (95/65) 30 Push Up 30 Box Jump Note: Start at the beginning of the chipper each time. You’ll have three separate scores, total reps on each AMRA...

2015
Jul
08

July 8th, 2015 – Marco

“Marco” 3 rounds for time of: 21 pull-ups 15 handstand push-ups 9 thrusters (135/95) U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine...

2015
Jul
07

July 7th, 2015

12 min AMRAP 24 Sit Ups 12 Burpee 6 Power Clean (95/65) Level 2 = 135/95 Level 3 = 155/105 Box News Don’t forget about the summer lean out challenge meeting tonight at 7PM, see you there!

2015
Jul
06

July 6th, 2015

A. Every 2 min for 10 minutes: 5 Back Squat AHAP Max reps strict pull up after each set B. Four Rounds for Time: 400 m Run 20 Kettlebell Swings (53/35) 15 Goblet Squat (53/35) Box News The nutrition challenge starts today! If you want to read more about it, check out the original post here, and make...

2015
Jul
04

July 4th, 2015

Happy Birthday Coach Stacey!! We will have an 8:00 am group class with a pot luck breakfast to follow. Bring something to share!

2015
Jul
03

July 3rd, 2015

Regular schedule all day today. Morning WOD on Saturday the 4th at 8:00 am. Hero WOD – Partner Style! “Bradshaw” 10 rounds for time of: 3 Handstand push-ups 225/155 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders Partner 1 must complete one full round while partner 2 rests, the...

2015
Jul
02

July 2nd, 2015

For Time: 400 meter Run 40 Push Up 40 Wallballs (20/14) 300 meter Run 30 Push Up 30 Wallballs (20/14) 200 meter Run 20 Push Up 20 Wallballs (20/14) Box News Don’t forget July 4th – Hero WOD at 8am with a pot luck breakfast to follow!

2015
Jul
01

July 1st, 2015

A. 3 Rounds for Time: 15 Power Snatch (95/65) 15 Toes to Bar B. 10 min EMOM 1 Snatch + 1 OHS with 3 sec pause in bottom *Add weight as you go

2015
Jun
30

June 30th, 2015 – Ghost

“The Ghost” Six Rounds: 1 min Row for Calories 1 min Burpees 1 min Double Unders 1 min Rest Score each separately Compare your previous score below: Box News There is a sign up sheet at the box for the 4th of July WOD and breakfast pot luck. We are providing the main dish so we just need an idea of...

2015
Jun
29

June 29th, 2015

A. Front Squat 6 X 2 at 80% Complete a set every 1:30 B. 14 min AMRAP 3, 6, 9, 12, 15… Chest to Bar Pull Up Thruster (95/65) 200 meter run after each set Box News 1 – 4th of July: This Saturday we’ll start at 8am for a Hero WOD followed by a pot luck breakfast. Watch for a sign up...

2015
Jun
29

Summer Nutrition Challenge

Let’s get ready for our swimsuits together! What better way is there to celebrate summer than to feel our best during the hottest months of the year? This summer, we are going to be hosting a different approach to a nutrition challenge. Instead of everyone against everyone, we will be splittin...

2015
Jun
26

June 26th, 2015 – Filthy 50

Happy Birthday Julie J! “Filthy 50” For Time: 50 box jumps (24/20) 50 jumping pull-ups 50 kettlebell swings (35) 50 walking lunge steps 50 knees to elbows 50 push press (45) 50 back extensions (or 45/35 Good Morning) 50 wall balls (20/14) 50 burpees 50 double unders (4:1 Singles) Compare...

2015
Jun
25

June 25th, 2015

10 x 200 meter Sprint This workout can be performed one of two ways: A- Grab a partner and rest while the other runs B- Rest the same amount of time it took you to run the 200m Post best and worst times. Rest as needed then… Tabata Gymnastics Skill Work! 8 Rounds of 0:20 work/0:10 rest Your ch...

2015
Jun
24

June 24th, 2015

20 min EMOM First Min – 1 Power Clean + 1 Hang Squat Clean + Jerk Second Min – 8 Bar Facing Burpees Post total rounds missed ( goal is zero 🙂 ) and the weight used for the Clean complex. Remember: Form before load… pick a challenging weight for the complex,  but not at the sacrific...

2015
Jun
23

June 23rd, 2015

A. Back Squat 8 x 3 at 70% B. 12 Min AMRAP 50 Air Squat 20 Abmat Sit Up 8 Chin Up Box News 1. July 4th (Saturday) we will have a morning WOD at 8am. Following the workout we will be having a pot luck breakfast! Watch for a sign up sheet so we know how many will be joining in on the fun 🙂 2. There is...

2015
Jun
22

Flag Shirt – Order Form

Hey everyone! We have a new special order shirt design ready to go! If you would like one of these shirts, please fill out the form below. Orders need to be in this Thursday (the 25th) by noon. These are $20 and payment will be due when the shirts arrive. Ladies, if you want the ‘muscle tank...

2015
Jun
22

June 22nd, 2015

Happy Birthday Shane (Sunday) and Lexie! Reminder that kids classes start today. If you want to sign your child up, click here and get registered! Classes will run M, W, F from 9am – 9:45am. Big shout out to those of you who ran Ragnar this past weekend! For Time: 800 meter Run 40 Deadlift (13...