BLOG & WODS
SAT06FEB2016
WOD In teams of 2, one person working at a time, complete all three AMRAPs in succession with no breaks, 22 minutes total: AMRAP in 8 min:...
FRI05FEB2016
WOD "CrossFit Open WOD 13.1" AMRAP in 17 min: 40 Burpees to 6in target 30 Power Snatch (75/45) 30 Burpees 30 Power Snatch (135/75) 20 Burpees 30...
THU04FEB2016
WOD Mobility/Warmup Accumulate 5 min. Foam roller under t-spine, hands on barbell in jerk grip 3 min. e/leg couch stretc- work to get back...
WED03FEB2016
This is the most exciting part of the year for us! The Open is upon us, CF4CF is right around the corner, and we are moving into our new building...
TUE01FEB2015
“If it is important, do it every day. If it’s not important, don’t do it at all.” ―Dan John Complete in Order EMOM x 24 min: 0:00- 8 TNG Deadlift...
MON01FEB2016
WOD Conditioning "Nancy" Five rounds for time (25 min cap): 400 meter run 15 Overhead squats (95/65) If you've never done this, we recommend scaling...
SAT30JAN2016
WOD Strength EMOM x 12 min: Even- 20 sec Max Pushups Odd- 40 sec max rep ring row or bar row Put a bar in rack for bar row. Conditioning In teams...
FRI29JAN2016
WOD In heats as needed. If you prefer to do extra lifting, let other heats go and complete metcon after lifting. TEST "Open WOD 15.5" 27-21-15-9 for...