Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Tomorrow (Saturday 12/12) will be our annual Holiday Throwdown, 10am-1pm!  Friends and family welcome as always!  Announcements at 10am, heat 1 of WOD 1 will start at 1030am.  Click here for details.  Keep in mind there will no regular classes that day!
• Remember we now have Mobility classes Mon/Wed at 7pm!

Strength

• Find a heavy of {1 Power snatch + 1 squat snatch}
• L-sit/GHD practice between sets

WOD

For 6 minutes:

• Row for meters (compare to 11:25)

Rest 3 minutes then 6 Minute AMRAP of:

• 10 KB snatch altnerating arms, 53#/35#
• 10 Wall balls, 20#/14#

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• This Saturday 12/12 will be our annual Holiday Throwdown, 10am-1pm!  Friends and family welcome as always!  Click here for details.  Keep in mind there will no regular classes that day!
• Remember we now have Mobility classes Mon/Wed at 7pm!

Strength

• Deadlift, work up to a heavy 5 (compare to 10/29)
• Strict/weighted pullups between sets

WOD

2 Rounds of:

• 1 Minute Bike, 1 minute rest
• 1 Minute Strict Pullups (round 1) / Toes-to-bar (round 2), 1 Minute rest
• 1 Minute AMRAP 5 Deadlifts, 225#/155# + 5 Box jumps 30"/24", 1 Minute Rest
• 1 Minute AMRAP 5 Deadlifts, 225#/155# + 5 Box jumps 30"/24", 1 Minute Rest

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• This Saturday 12/12 will be our annual Holiday Throwdown, 10am-1pm!  Friends and family welcome as always!  Click here for details.  Keep in mind there will no regular classes that day!
• Remember we now have Mobility classes Mon/Wed at 7pm!

Strength

• OHS, find a heavy 3
• Pendlay Row, work up to a heavy 5 between squat sets

WOD

Four 3-minute rounds of:

• 400m Run
• 10 OH Lunge, 115#/75#
• ME Burpees over bar in remaining time

Rest 2 minutes between rounds.

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• This Saturday 12/12 will be our annual Holiday Throwdown, 10am-1pm!  Friends and family welcome as always!  Click here for details.  Keep in mind there will no 9am class that day.
• Remember we now have Mobility classes Mon/Wed at 7pm!

Strength

8 Minute EMOM of: 1 Squat clean + 2 Split Jerks; compare to 11/24

WOD

For time:

• 800m Run
• 30 Power cleans, 135#/95#
• 30 S2OH, 135#/95#
• 800 Run

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• This Saturday 12/12 will be our annual Holiday Throwdown, 10am-1pm!  Friends and family welcome as always!  Click here for details.  Keep in mind there will no 9am class that day.
• Remember we now have Mobility classes Mon/Wed at 7pm!

Strength

• Back squat, 6x2 across, 5# more than 11/17
• Bar Muscle-up/perfect kipping practice between sets

WOD

10 Min AMRAP of:

• 10 Front squat, 135#/95#
• 10 C2B Pullups
• 50 Double unders

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Next Saturday 12/12 will be our annual Holiday Throwdown, 10am-1pm!  Friends and family welcome as always!  Click here for details.  Keep in mind there will no 9am class that day.
• Remember we now have Mobility classes Mon/Wed at 7pm!

Skill

• In teams of 2 on one rower, complete 8x500m row (4 each, alternating)

WOD

In teams of 4, complete for time:

• 240 Med ball cleans, 20#14#, in sets of 15
• ME Wall climbs
• ME bike for distance

Teammates rotate stations every time someone completes 15 MB cleans, and the teammate coming off the bike rests until it is their turn with the MB.

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!

Strength

• Overhead Squat, work up to a heavy 5
• Strict/weighted pullups between sets

WOD

For time:

• 400m Run
• 30 Strict Pullups
• 400m Run
• 30 OHS, 95#/65#
• 400m Run
• 30 Burpee over bar

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!

Strength

8 min EMOM of:

• 1 Hang squat snatch + 1 Squat snatch; compare to 11/18

WOD

5 Rounds for time of:

• 8 Power snatch, 115#/75#
• 8 Back rack lunges, 115#/75#
• 200m Run

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Paul is running a mobility class tonight at 7pm!  Come train at 6 and loosen up after!

Strength

• Bench press, 6x2 across, compare to 10/22
• L-sit/GHD practice between sets

WOD

16 minute alternating EMOM (0:30 on/0:30 off) of:

• Bike for max cal
• Ring pushups
• KB swings, 70#/53#
• Box jumps, 30"/24"

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Remember the next mobility class is Wednesday this week at 7pm!

Strength

• Back squat, 5x3 across 5# more than 11/9
• MU progression/perfect kipping practice between sets

WOD

2 Rounds of:

• 2 min of {Row 30/24 cal + ME double unders in remaining time}
• Rest 1 min
• 2 min of {30 Wall balls + ME Muscle-ups in remaining time}
• Rest 1 min

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Remember Paul is running mobility classes Monday and Wednesday this week at 7pm!

Strength

• Find a heavy of {1 Power clean + 1 Squat clean}
• Strict HSPU practice between sets

WOD

For time, 10-9-8-7-6-5-4-3-2-1 of:

• Squat clean, 95#/65#
• Strict press, 95#/65#
• Toes-to-bar

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!

Skill

• At 0:00 and 5:00, complete a 2:00 ME bike for cal
• Pistols practice

WOD

12 Minute AMRAP of:

• 4 Turkish Get Up, 53#/35#
• 20 SDHP, 53#/35#
• 50 Grasshoppers

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!

Strength

• Deadlift, work up to a heavy double
• L-sit/GHD practice between sets

WOD

2 Rounds for time of:

• 20 Box jumps, 30"/24"
• 30 Deadlifts, 185#/135#
• 40 Wall balls, 20#/14#

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Remember TODAY is our 4th Annual Clean Your Plate Thanksgiving WOD!  Classes will be 9am and 10am - all friends/family welcome!
• Holiday schedule: Thurs 9am, 10am; Fri 9am, 10am, 11am open gym; Sat 9am, 10am, open gym 11am

Strength/Skill

• Interval surprise

WOD: Clean Your Plate

• 10 Burpee on plate
• 20 Squat jumps, 45#/35#
• 30 OH lunge, 45#/35#
• 40 G2OH, 45#/35#
• 50 Russian twists, 45#/35#
• Run 600m with plate, 45#/35#
• 50 Russian twists, 45#/35#
• 40 G2OH, 45#/35#
• 30 OH lunge, 45#/35#
• 20 Squat jumps, 45#/35#
• 10 Burpee on plate

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Remember thisThursday (Thanksgiving) is our 4th Annual Clean Your Plate Thanksgiving WOD!  Classes will be 9am and 10am - all friends/family welcome!
• Holiday schedule: Thurs 9am, 10am; Fri 9am, 10am, 11am open gym

Strength

• Work up to a heavy 3-position snatch: {Hang squat snatch above the knee + Hang squat snatch below the knee + Squat snatch}
• Strict/weighted pullups between sets

WOD

For 6 minutes:

• Row for meters (compare 11/11)

Rest 3 minutes then for 6 minutes complete 3-6-9, etc of:

• Burpee Pullups
• Squat snatch, 115#/75#

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Remember thisThursday (Thanksgiving) is our 4th Annual Clean Your Plate Thanksgiving WOD!  Classes will be 9am and 10am - all friends/family welcome!

Strength

8 Minute EMOM of:

• 1 Squat clean + 2 Split Jerks; compare to 11/10

WOD

Five 2-minute rounds of:

• 200m run
• 8 Clean & jerks, 115#/75#
• ME Double unders in remaining time

Rest 1 minute between rounds.  Score is minimum double unders.

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Remember thisThursday (Thanksgiving) is our 4th Annual Clean Your Plate Thanksgiving WOD!  Classes will be 9am and 10am - all friends/family welcome!

Strength

• Back squat, 3x5 across; 5# more than 11/3/15
• Bar Muscle-up/perfect kipping practice between sets

WOD

For time:

• 800m Run then

3 rounds of:

• 6 {Toes-to-bar + C2B Pullup} (Rx+ T2B-Bar MU)
• 9 Front squat, 135#/95# (Rx+ 155#/105#)
• 12 KB swings, 70#/53#

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!

Strength/Skill

• 10x (0:20 on, 0:40 off) row for calories
• 10x (0:20 on, 0:40 off) HS holds

WOD

In teams of two complete 2 rounds for time of:

• 40 KB snatches, 53#/35#
• 50 Goblet squats, 53#/35#
• 60 cal row

One partner works on a movement at a time; each time the partners switch, "resting" partner completes 1 wall climb.  Push the row hard.

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!

Strength

• Overhead Squat (or Front Squat), work up to a heavy 5 with tempo 13x1; compare to 10/28
• L-sit/GHD practice between sets

WOD

2 Rounds of:

• 1 minute ME Bike for cal, 1 Minute rest
• 1 minute ME Hollow rocks, 1 Minute rest
• 1 minute AMRAP, then 1 Minute Rest
  • 5 OHS 115#/75#
  • 5 Burpee over bar
• 1 minute AMRAP, then 1 Minute Rest
  • 5 Burpee over bar
  • 5 OHS 115#/75#

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• It's coach Gabe's birthday today!  He's even decided to keep his regular Thursday night coaching shift on his b-day!  Hope you had a great day Gabe!
   

Strength

• Bench press, 5x3 across, 5# more than 10/7
• Strict/weighted pullups between sets

WOD

14 Minute AMRAP of:

• 5 Strict C2B Pullups
• 10 Push press, 115#/75#
• 15 Wall balls, 20#/14#
• 200m Run