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Wednesday, 09 August 2023

8 August 2023 by 2 Comments

Join us this Saturday, 12 August, at 0900 for FREE!

No fitness experience is needed!

Conditioning:

Partner WOD, equal work required

30 Calories skied

30 Front squats (155/103)

20 Calories skied

20 Front squats (155/103)

 

For time

(7:00 cap)

 

Rest 7-minutes and then…

 

Partner WOD, partners alternate exercises

21 Box jump overs (24/20)

15 Calories rowed

9 Burpee box jump overs

21 Box jump overs

15 Calories rowed

9 Burpee box jump overs

 

For time

 

Rest until the 7-minute mark and then…

 

9 Burpee box jump overs

15 Calories rowed

21 Box jump overs

9 Burpee box jump overs

15 Calories rowed

21 Box jump overs

 

For time

(7:00 cap)

 

WODs inspired by 2023 CrossFit Games “Test 5” and “Test 8”

 

 

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Filed Under: 6-10 min, Bodyweight, Couplet/Triplet, CrossFit Games WOD, Lifting, Monostructural, Partner WOD, Strength/Speed

Monday, 07 August 2023

6 August 2023 by 5 Comments

Join us this Saturday, 12 August, at 0900 for FREE!

No fitness experience is needed!

 

Conditioning:

10 Tire flips (325/210)

25 Chest-to-bar pull-ups

50 Toes-to-bar

100 Wall-ball shots (20/14) @ (10/9′)

50 Toes-to-bar

25 Chest-to-bar pull-ups

10 Tire flips

 

For time

(25:00)*

WOD inspired by the 2023 CrossFit Games “Test 2”

*Games athletes had a 18-minute cap, and did Pig flips @ (510/385) instead of tire flips

 

 

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Filed Under: 16-20 min, 20+ min, Bodyweight, CrossFit Games WOD, Gymnastics WOD, Lifting

Wednesday, 05 April 2023

4 April 2023 by 8 Comments

Flashback 22.1 power outage!

Join us this Friday, 07 April, for a FREE class at any class time!

No fitness experience needed.

 

Conditioning:

2022 CrossFit Games Open WOD 22.1

As many rounds and reps as possible in 15 minutes of the following:

3 Wall-walks

12 Alternating dumbbell snatches (50/35)

15 Box jump overs (24/20″)

 

For score

Compare to Saturday, 26 February 2022 or Monday, 28 February 2022

*For scaling and masters standards click here

 

Strength:

Pause* Back Squats

3-3-3-3-3

 

For load

*3-second pause in the lowest position you can get in without losing tension

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting

Saturday, 01 April 2023

31 March 2023 by 3 Comments

2015 Throwback!!

Join us today, Saturday, 01 April, at 0900 for a FREE class!

No fitness experience needed.

 

Conditioning:

2023 CrossFit Games Age Group Quarterfinals WOD 4 (15.5 Repeat) 

27-21-15-9 rep rounds of:

Row calories

Thrusters (95/65)

 

For time

Compare to Monday, 24 January 2022

15.5 Compare to Saturday, 28 March 2015

 

Strength:

Deadlifts

7-7-7-7

 

For max load

 

 

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Filed Under: 11-20 min, 6-10 min, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Lifting, Monostructural, Strength/Speed

Monday, 06 March 2023

5 March 2023 by 6 Comments

Join us Friday, 10 March for a FREE drop in at any class time!

No experience needed!

Conditioning:

Option 1: Endurance

200m Run

250m Row

600m Bike

400m Run

500m Row

1200m Bike

600m Run

750m Row

1800m Bike

 

For time

(35:00 cap)

 

 

Option 2:

2023 CrossFit Games Open WOD 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 Wall-walks

50 Double unders

15 Snatches (95/65)

5 Wall-walks

50 Double unders

12 Snatches (135/95)

 

If completed before the 6-minute cap, add 3-minutes and complete:

20 Strict handstand push-ups

50 Double unders

9 Snatches (185/125)

 

If completed before the 9-minute cap, add 3-minutes and complete:

20 Strict handstand push-ups

50 Double unders

6 Snatches (225/155)

 

For time (score is not completed)

 

 

Post results and experiences to comments

 

Filed Under: 11-15 min, Bodyweight, CFE, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting, Monostructural

Saturday, 04 March 2023

3 March 2023 by 2 Comments

Friends and Family, come cheer on our athletes for Open WOD 23.3 today!

Conditioning:

2023 CrossFit Games Open WOD 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 Wall-walks

50 Double unders

15 Snatches (95/65)

5 Wall-walks

50 Double unders

12 Snatches (135/95)

 

If completed before the 6-minute cap, add 3-minutes and complete:

20 Strict handstand push-ups

50 Double unders

9 Snatches (185/125)

 

If completed before the 9-minute cap, add 3-minutes and complete:

20 Strict handstand push-ups

50 Double unders

6 Snatches (225/155)

 

For time (score is not completed)

 

 

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Filed Under: 11-15 min, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting

Friday, 03 March 2023

2 March 2023 by 3 Comments

Join us today, 03 March for a FREE drop in at any class time!

No experience needed.

Don’t forget to sign-up for Saturday’s Open WOD 23.3!

Conditioning:

Option 1:

Complete as many reps as possible in 25-minutes of:

500m Row

40 Abmat sit-ups

30 Dumbbell squats (50/35)

1200m Bike

20 Double unders

10 Strict pull-ups

 

For score

 

Option 2:

2023 CrossFit Games Open WOD 23.3 Strategy and Practice

Will be explained and coached at gym

 

Option 3:

2023 CrossFit Games Open WOD 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 Wall-walks

50 Double unders

15 Snatches (95/65)

5 Wall-walks

50 Double unders

12 Snatches (135/95)

 

If completed before the 6-minute cap, add 3-minutes and complete:

20 Strict handstand push-ups

50 Double unders

9 Snatches (185/125)

 

If completed before the 9-minute cap, add 3-minutes and complete:

20 Strict handstand push-ups

50 Double unders

6 Snatches (225/155)

 

For time (score is not completed)

 

 

Post results and experiences to comments

Filed Under: 11-15 min, 20+ min, 6-10 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting, Monostructural, Skill, Strength/Speed

Monday, 27 February 2023

26 February 2023 by 3 Comments

Join us this Friday, 03 March for a FREE drop in at any class time!

No experience needed.

Don’t forget to sign-up for Saturday’s Open WOD 23.3!

 

Conditioning:

Option 1:

As many rounds and reps as possible in 25 minutes of the following:

400m Run

30 Kettlebell swings (53/35)

20 Double-unders

200m Run

30′ Double dumbbell farmer carry walking lunges (50/35)

40 Single-unders

 

For score

 

Option 2:

2023 CrossFit Games Open WOD 23.2A

Complete as many rounds and reps as possible in 15 minutes of the following:

5 Burpee pull-ups*

10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)

 

For score

*Add 5 burpee pull-ups each round

 

2023 CrossFit Games Open WOD 23.2B

Immediately following 23.2A, athletes will have 5 minutes to establish a

1-rep max thruster (from the floor)

 

For max load

 

 

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Filed Under: 1-RM, 11-20 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting

Saturday, 25 February 2023

24 February 2023 by 3 Comments

Friends and family, please come cheer on the athletes TODAY at 0900!

2023 CrossFit Judges Course HERE

 

Conditioning:

2023 CrossFit Games Open WOD 23.2A

Complete as many rounds and reps as possible in 15 minutes of the following:

5 Burpee pull-ups*

10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)

 

For score

*Add 5 burpee pull-ups each round

 

2023 CrossFit Games Open WOD 23.2B

Immediately following 23.2A, athletes will have 5 minutes to establish a

1-rep max thruster (from the floor)

 

For max load

 

 

Post results and experiences to comments

Filed Under: 1-RM, 11-20 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting

Friday, 24 February 2023

23 February 2023 by 4 Comments

Join us today, 24 February for a FREE drop-in at any class time!

No experience needed.

Don’t forget to sign-up for Saturday’s Open WOD 23.2!

 

Conditioning:

Option 1:

As many rounds and reps as possible in 20 minutes of the following:

25/20 Calories rowed

15 Kettlebell goblet squats (53/35)

25/20 Calories skied

15 GHD sit-ups

25/20 Calories biked

 

For score

 

Option 2:

2023 CrossFit Games Open WOD 23.2 Strategy and Practice

Will be explained and coached at gym

 

Option 3:

2023 CrossFit Games Open WOD 23.2A

Complete as many rounds and reps as possible in 15 minutes of the following:

5 Burpee pull-ups*

10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)

 

For score

*Add 5 burpee pull-ups each round

 

2023 CrossFit Games Open WOD 23.2B

Immediately following 23.2A, athletes will have 5 minutes to establish a

1-rep max thruster (from the floor)

 

For max load

 

 

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Filed Under: 1-RM, 11-15 min, 16-20 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting

Monday, 20 February 2023

19 February 2023 by 3 Comments

Join us this Friday, 24 February for a FREE drop in at any class time!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Option 1:

Partner WOD, equal work required

As many rounds and reps as possible in 25-minutes of the following:

100 Calories biked

50 Calories skied

800m Run*

 

For score

Each completed round is 154 points (each 200m is 1 point)

*Partners must switch every 200m.

 

Option 2:

2023 CrossFit Games Open WOD 23.1

As many rounds and reps as possible in 14 minutes of the following:

60 Calories rowed

50 Toes-to-bar

40 Wall ball shots (20/14)@(10/9′)

30 Power cleans (135/95)

20 Ring muscle ups

 

For score

Age group, scaled, and foundations standards will be posted at gym

 

 

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Filed Under: 11-15 min, 20+ min, AMRAP, Bodyweight, CFE, Competition WOD, CrossFit Games WOD, Gymnastics WOD, Lifting, Partner WOD, Strength/Speed

Saturday, 18 February 2023

17 February 2023 by 6 Comments

Friends and family, please come cheer on the athletes TODAY at 0900!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

2023 CrossFit Games Open WOD 23.1

As many rounds and reps as possible in 14 minutes of the following:

60 Calories rowed

50 Toes-to-bar

40 Wall ball shots (20/14)@(10/9′)

30 Power cleans (135/95)

20 Ring muscle ups

 

For score

Age group, scaled, and foundations standards will be posted at gym

 

 

Post results and experiences to comments

Filed Under: 11-15 min, AMRAP, Bodyweight, Competition WOD, CrossFit Games WOD, Gymnastics WOD, Lifting, Monostructural

Friday, 17 February 2023

16 February 2023 by 3 Comments

Join us TODAY for a FREE drop in at any class time!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Option 1:

As many rounds and reps as possible in 25-minutes of the following:

40/32 Calories bike/ski*

30 Single-unders

20 Alternating dumbbell snatches (50/35)

10 Burpees

40/32 Calories ski/bike*

30 Double-unders

20 Alternating dumbbell snatches (50/35)

10 Burpees

 

For score

*Athlete will alternate between the bike and ski each time they go to a machine

 

Option 2:

2023 CrossFit Games Open WOD 23.1 Strategy and Practice

Will be explained and coached at gym

 

Option 3:

2023 CrossFit Games Open WOD 23.1

As many rounds and reps as possible in 14 minutes of the following:

60 Calories rowed

50 Toes-to-bar

40 Wall ball shots (20/14)@(10/9′)

30 Power cleans (135/95)

20 Ring muscle ups

 

For score

Age group, scaled, and foundations standards will be posted at gym

 

 

Post results and experiences to comments

Filed Under: 11-15 min, 20+ min, AMRAP, Bodyweight, Competition WOD, CrossFit Games WOD, Gymnastics WOD, Lifting, Monostructural

Friday, 03 February 2023

2 February 2023 by 8 Comments

Throwback pic of Coach Jimmy performing 14.4

Join us this TODAY, 3 February for a FREE drop in at any class time!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

CrossFit 2014 Open Workout 14.4

As many rounds and reps as possible in 14 minutes of:

60 Calories rowed

50 Toes to bar

40 Wall ball shots (20/14)@(10′)

30 Power cleans (135/93)

20 Ring muscle ups

 

For score

Compare to Saturday, 22 March 2014

 

Post results and experiences to comments

Filed Under: 11-15 min, AMRAP, CrossFit Games WOD, Gymnastics WOD, Lifting, Monostructural
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