BLOG & WODS
SAT23MAT2015
830AM Mobility Classes 930AM & 1030AM CrossFit Classes WOD Strength Front Squat: 15 minutes to find 1RM Conditioning Teams of 3, working at 3...
FRI22MAY2015
WOD Strength/Skill "Bring Sally Up" Push-ups Scale down with hands on a box, or scale up with low rings, but don't let your body touch the floor....
THUR21MAY2015
CF4CF We are only 10 days out from the CF4CF fundraiser and competition. If you want to donate or participate, please jump on in. Thursday is the...
WED20MAY2015
Mobility Class this Saturday at 830AM! This Saturday will focus on hips and knees. Proper movement, recovery, reducing pain, increasing range of...
TUE19MAY2015
WOD Strength Deadlift: 5×3 work up to a 3RM Conditioning "Fran" 21-15-9 for Time (10 min cap): Thrusters (95/65) Pullups Extra Blocks: Clean +...
2015 CF4CF – Event 2
First, a couple CF4CF announcements: There will be FOUR EVENTS now! Every team will complete the first 3 events, with a 4th and Final Event for the...
MON18MAY2015
WOD Strength Back Squat: 15 minutes to find 1RM Conditioning 4 Rounds for Time (20 min cap): 200M Run 15 Snatches (75/55) Extra Snatch Push Press:...
SAT16MAY2015
WOD Strength Back Squat: 4 sets of 6 @ 85% of BS Find Max UB Strict Pullups If you don't have one strict pullup, do 3x8 as difficult as...