Category Archives: WOD

Foundations class today at 530.  Bring $10 for Dr Phil Pritting, and enjoy the class!  

Amy and Portia Here is the box schedule for the week…take notice of the classes marked open gym for this week. These are member driven classes. The open gym on Saturdays will remain trainer on the floor classes. If you have … Continue reading →

Happy Easter to everyone and thank you to all our amazing members. Please check your emails for a status update of the meeting from yesterday and the changes that will be coming for us all. Have a great holiday weekend! … Continue reading →

Come join us for a free group WOD at 10! Open gym at 1130. Have a great holiday weekend…start it off nice and sweaty with us!

WOD For time: Run 800m 10 rounds of the couplet: 10 Knees to elbows Hug a twinky, 10 reps Run 800m From CrossFit.com.

WOD 155/105# Squat clean and jerk, 30 reps From CrossFit.com. Post times to comments.

Don’t forget we have Dr. Phil Prittings Foundation Class at 5:30 tonight, bring a friend (please see the events page for more details) WOD:   4 SETS 8- shoulder Press Rest 45 seconds 6 Romanian D.L> @3110 Rest 45 seconds 12-Partner … Continue reading →

Work Out of the Day 5 Sets of: 3 Hang Power Snatch Then: 5 Sets of: Snatch Balance, plus Overhead Squat Then: 3 sets for time 3-Muscle Ups 6-Overhead Squats 12-Toes to bar 15-Walking Lunges with 45#

Rest Day.

Work Out of the Day: As Many Reps As Possible in 4 min 1 Clean (power or full) 1 Chest to Bar Pull up 2 Clean 2 Chest to Bar Pull up 3 Clean 3 Chest to Bar Pull up … Continue reading →

Rest and Recuperate!  (Epsom salt bath, glass of wine, shoot some hoops, whatever lets you enjoy life)

Workout Of the Day: 4 Rounds of: 20 Kettlebell Swings Rest 45 seconds 10 Kettlebell shoulder presses @2011 Rest 45 seconds 20 Kettlebell walking lunges Rest 45 seconds Then…9 minute, As Many Rounds As Possible (AMRAP) 10 Thrusters 95/55 200 Meter … Continue reading →

        TONIGHT AT 5:30 IS DR. PHIL PRITTING’S FOUNDATION CLASS, PLEASE SEE  EVENTS PAGE FOR MORE DETAILS. And for the 6:30 p.m. WOD: 8 Reps Front racked alternating reverse lunges Rest 45 seconds 12 Ring rows @2111 … Continue reading →

WOD: 3 Rounds 10 C2B Pull-ups 10 Burpees 10 HSPU Then…15 minutes of Heavy Snatch Work (85%-90% of your max) Then…15 minutes of Heavy Clean and Jerk Work (85%-90% of your max) Then…3 sets, 2 reps of 90% Front Squat Reminder: … Continue reading →

  Rest and recuperate for the upcoming week.

  Ladies Antioxidant Party Tonight at 6:00.  Please See Event page for all the details! FREE Group Workout at 10:00 a.m.   And Open Gym at 11:30, It’s a great day for workout!  

    http://games.crossfit.com/workouts/the-open?#tabs-5 It’s the CrossFit Games 12.5! Complete as many reps as possible in 7 minutes following the rep scheme below: Thruster, 3 reps 3 Chest to bar Pull-ups Thruster, 6 reps 6 Chest to bar Pull-ups Thruster, 9 … Continue reading →

Take the day to rest, or work on skills, be prepared for Games WOD Friday!

LADIES ANTIOXIDANT PARTY this weekend, please see the Events board at the box for details. Warm Up:3-5 min row/run/jump rope DROM, 10 min skill work WOD For Max Reps (or calories) 2 min row 2 min rest 2 min kettle bell … Continue reading →

Warm-up: Run/Row or jump rope for 5 minutes, DROM, 10 minutes of skill work WOD: 3 SETS NO TIME 2 Rope climbs 30 second hollow rock 40 double unders THEN…AMRAP 5 minutes 4 deadlifts (80-85% of Max) 4 Muscle Ups … Continue reading →

WARM UP: RUN/ROW 5 MINUTES, DROM, 10 MINUTES OF SKILL WORK WOD:  4 ROUNDS 8 Goblet Squats (3010) Rest 30 seconds 3 Weighted Pull-ups Rest 30 seconds 8 Lateral Lunges Rest 30 seconds 10 Push ups (2010) Rest 30 seconds … Continue reading →

Rest and plan your meals for the week!

FREE Group Workout at 10:00 a.m. and Open Gym at 11:30 Let’s have some fun and wear green in honor of Saint Patrick’s Day!  

Warm Up: DROM, 10 squats 10 wall balls 30 Double Unders W.O.D Crossfit Games WOD 12.4 AMRAP 12 min 150 Wall Balls 90 Double Unders 30 Muscle ups

Warm Up: 5 min run/row/bike DROM Skill Work W.O.D. 4 sets 4-Bulgarian split Squats, each leg with weight  @ 30X0 rest 45 sec 4-TGU rest 45 sec 8-russian step ups rest 45 sec  

Warm Up: Row/Run 400 Meters, DROM and 10 minutes of Ladder Skill work WOD:  4 Rounds For Time 400 Meter Run 12 Squats 9 Pull-ups 6 Push-ups

Warm Up: 500 Meter Row               DROM and  10 minutes of Skill Work (pull-ups/ring dips) WOD:   5 Rounds, 95#/55# 15 Deadlifts 12 Hang Cleans 9 Front Squats 6 Push Press

Warm up: row 500m, skill warm up of pull-ups and ring-dips, and DROM WOD: 3 sets Back Squat 6 reps 31X1 rest 2 min Ring Dips 21X0 Then: 8 sets max meters 30 sec row / airdyne 90 sec rest … Continue reading →

Come join the fun at the Foggy Bottoms Milk Run.  4 and 10 mile at 12:00, 2 mile at 2:00!  Hopefully it’s not as wet as last year, but what the hey, it’s Humboldt.

Last day of the running clinic!  Open Gym at 11:30.