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Saturday, 17 February 2024

16 February 2024 by 1 Comment

ATTENTION ALL LADIES!

Join us TONIGHT, 17 February for GALENTINES!

Join us today Saturday, 17 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

“The Devil Wears Prada” 

Partner WOD, equal work:

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

24 Calories rowed/biked/or skied (athlete’s choice)

24 Alternating single-arm devil presses (50/35)

24 Box jumps (20″)

 

For score

(72 points per round)

 

 

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Filed Under: 16-20 min, AMRAP, Bodyweight, Bring a Friend WOD, Couplet/Triplet, Monostructural

Saturday, 03 February 2024

2 February 2024 by 5 Comments

 

Join us on Saturday, 03 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

For max reps,  1-minute work at each station, 1-minute transition:

Rope climbs (13-ft)

D-ball cleans (100/70)

Overhead squats (125/83)

Calories rowed

Double dumbbell shoulder to overhead (2 x 50/35)

2:00 Rest

 

3 Rounds for total reps

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Bring a Friend WOD, EMOM, Lifting

Saturday, 09 December 2023

8 December 2023 by 1 Comment

Join us today, Saturday, Dec 9th at 9 am for a FREE class!

Join us this evening, Dec 9th at 6 pm for our Annual Christmas Potluck Party!

 

Conditioning:

Partner WOD

Buy-in:

40 D-ball cleans (100/70)

 

…then…

10 rounds* for time of:

5 Handstand push-ups

5 Squat cleans (155/103)

5 Chest-to-bar pull-ups

5 Burpees-over-bar

 

…rest 5:00, then…

 Sell-out:

Max tonnage Bench press*

 

For time and score

*Partners alternate complete rounds. On BP, partner A does max reps in 20 seconds at any designated load (minimum 45/33), then has 10 seconds to rotate and change load (if necessary), and then partner B does 20 seconds at any designated load, then has 10 seconds to rotate and change load back to partner A, and then repeat once more each.

 

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Filed Under: 20+ min, Bring a Friend WOD, Gymnastics WOD, Hybrid, Lifting, Partner WOD, Strength/Speed

Saturday, 11 November 2023

10 November 2023 by 11 Comments

Chad Wilkinson, a Navy SEAL, died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Wilkinson left behind a wife, two kids, and countless other friends and family members. Since her husband’s death, Sara Wilkinson, a long-time member of the CrossFit community and trainer on CrossFit’s Seminar Staff, has been promoting awareness around veteran suicide and prevention through her nonprofit, The Step Up Foundation.

Join us TODAY at 0900 for a FREE workout!

No fitness experience is needed and everyone is welcome!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

Hero WOD “Chad”

1,000 Box step ups* (20″)(45/35 ruck sack)

 

For time

*Scaling options will be posted at gym

 

 

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Filed Under: 20+ min, Bodyweight, Bring a Friend WOD, Hero WOD, Monostructural

Friday, 06 October 2023

5 October 2023 by 8 Comments

Join us for a FREE trial class this Friday, October 06, at any class time!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 14, 2023

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

Option 1 (Individual):

300 Box step ups (20″)*

 

For time

(15:00 cap)
*Weighted is optional and Rx+

 

Option 2 (Partner):

As many reps as possible in 15-minutes of:

Box step ups (20″)

 

For score

 

 

Strength:

Bench Press

5 @ 55% of 1-rm

4 @ 65%

3 @ 75%

2 @ 85%

1 @ 95%

6 @ 70%

6 @ 80%

 

For quality

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, Bring a Friend WOD, Lifting, Partner WOD

Saturday, 13 May 2023

12 May 2023 by 5 Comments

Join us this Saturday, 13 May 2023 at 0900 for a free trial class!

No CrossFit experience needed!!

 

Conditioning:

Partner WOD, equal work required

60 Calories biked

20 Strict handstand push-ups

60 Calories rowed

30 Dumbbell snatches (70/50)

60 Calories skied

40 Burpee box jump overs (24/20)

 

2 Rounds for time

(30:00 time cap)

 

 

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Filed Under: 20+ min, Bodyweight, Bring a Friend WOD, Monostructural, Partner WOD

Friday, 05 May 2023

4 May 2023 by 7 Comments

Join us TODAY for a FREE class!

Class times are 0530, 0845, 1200, and 1730. No experience needed!

 

Conditioning:

Partner WOD, equal work required

50 Chest-to-bar pullups

50 Bar-facing burpees

50 Thrusters (95/63)

5:00 Rest

 

2 Rounds for time

(30:00 cap)

 

 

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Filed Under: 20+ min, Bring a Friend WOD, Couplet/Triplet, Gymnastics WOD, Lifting, Partner WOD, Skill

Saturday, 29 April 2023

28 April 2023 by 1 Comment

Join us today, 29 April, for a FREE class at 0900!

No fitness experience needed.

 

Conditioning:

Hero WOD, Partner WOD, equal work required

“Laura”

As many rounds and reps as possible in 21 minutes of the following:

30 Calories row/ski/bike*

20 Bar-over-burpees

10 Power cleans (155/103)

 

For score

Compare to Saturday, 11 February 2023

*Partner teams can chose to row, bike, or ski

 

This workout is dedicated to Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children on February 2, 2021.

Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice (Coral Springs, FL, USA). Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard-working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

 

 

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Filed Under: 20+ min, AMRAP, Bring a Friend WOD, Couplet/Triplet, Lifting, Monostructural, Partner WOD

Friday, 07 April 2023

6 April 2023 by 3 Comments

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

No fitness experience needed.

 

Conditioning:

3-Person Team WOD*

Complete as many rounds and reps as possible in 35-minutes of:

60 Calories rowed

60 Single-arm dumbbell thrusters (50/35)

60 Calories biked

60 Power snatches (95/63)

60 Toes to bar

60 Calories skied

60 Handstand push-ups

 

For time

*While Athlete 1 completes 200m Run, Athletes 2 and 3 perform reps, switching as desired with only one working at a time. Athletes then continuously rotate through the run throughout the AMRAP. When one movement is complete, the two Athletes working automatically move on to the next movement.

 

 

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Filed Under: 20+ min, Bodyweight, Bring a Friend WOD, Chipper, Gymnastics WOD, Lifting, Monostructural, Strength/Speed, Team WOD

Saturday, 11 February 2023

10 February 2023 by 4 Comments

Calling all LADIES!! Join us TODAY, 11 February, for a GALENTINES celebration 5:00-7:00 pm!!

Free WOD and food w/ social time! Come for both or just one!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Hero WOD, Partner WOD, equal work required

“Laura”

As many rounds and reps as possible in 21 minutes of the following:

30 Calories row/ski/bike*

20 Bar-over-burpees

10 Power cleans (155/103)

 

For score

*Partner teams can chose to row, bike, or ski

 

This workout is dedicated to Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children on February 2, 2021.

Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice (Coral Springs, FL, USA). Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard-working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

 

 

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Filed Under: 20+ min, AMRAP, Bring a Friend WOD, Couplet/Triplet, Hero WOD, Holiday WOD, Strength/Speed

Friday, 10 February 2023

9 February 2023 by 6 Comments

Join us TODAY, 10 February for a FREE drop in at any class time!

No experience needed.

Calling all LADIES!! Join us for a GALENTINES celebration on Saturday, 11 February 5:00-7:00 pm!!

Free WOD and food w/ social time! Come for both or just one!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

As many reps as possible in 7 minutes of the following:

15/12 Calories rowed

50 Double-unders

15/12 Calories rowed

50 Double-unders

Max reps strict handstand push-ups in remaining time

 

…Rest 2 minutes then…

 

As many reps as possible in 7 minutes of the following:

15/12 Calories rowed

50 Double-unders

15/12 Calories rowed

50 Double-unders

Max reps bar muscle ups in remaining time

 

…Rest 2 minutes then…

 

As many reps as possible in 7 minutes of the following:

15/12 Calories rowed

50 Double-unders

15/12 Calories rowed

50 Double-unders

Max reps wall-walks in remaining time

 

For total score

 

 

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Filed Under: 6-10 min, AMRAP, Bodyweight, Bring a Friend WOD, Couplet/Triplet, Gymnastics WOD, Monostructural, Skill

Saturday, 17 December 2022

16 December 2022 by 1 Comment

Join us TODAY at 0900 for a FREE trial class!

No CrossFit experience needed!

 

Conditioning:

Partner WOD

3 Rounds of…

30 Deadlifts (225/153)

40 Wall-ball shots (20/14)@(10/9′)

 

…Rest 4:00 then…

 

3 Rounds of…

30 Overhead squats (135/93)

40 GHD Sit-ups

 

For total time

 

 

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Filed Under: 20+ min, Bring a Friend WOD, Couplet/Triplet, Partner WOD, Strength/Speed

Saturday, 19 November 2022

18 November 2022 by 1 Comment

Join us TODAY at 0900 for a FREE trial class! No fitness experienced needed!

Conditioning:

3:00 Max reps double unders

…Rest 1:00 then directly into…

100m “Rowling”*

Penalty burpee box jump overs* (24/20”)

1:00 Rest

5 Rounds

(13:00 cap)

*Rowling is a skill game of trying to get the monitor to land exactly on 100m each round. The number of meters you are over or under 100m is the number of penalty burpee box jump overs athlete must complete (max of 5 penalty burpee box jump overs each round).

 

…Rest 5:00 then…

 

100m Row

1 Burpee box jump over (24/20″) no touching box

100m Ski

1 Burpee box jump over (24/20″) no touching box

200m Bike

1 Burpee box jump over (24/20″) no touching box

300m Row

3 Burpee box jump over (24/20″) no touching box

300m Ski

3 Burpee box jump over (24/20″) no touching box

300m Bike

3 Burpee box jump over (24/20″) no touching box

500m Row

5 Burpee box jump over (24/20″) no touching box

500m Ski

5 Burpee box jump over (24/20″) no touching box

500m Bike

5 Burpee box jump over (24/20″) no touching box

 

For time

(18:00 cap)

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Bring a Friend WOD, CFE, Monostructural

Saturday, 05 November 2022

4 November 2022 by 1 Comment

Join us TODAY for a FREE trial class! No experience required, we can modify anything!

 

Conditioning:

Partner WOD, equal work required

100-80-60-40-30

Double unders

10-8-6-4-2

Wall walks

50ft Double dumbbell overhead walking lunge* (2 x 50/35)

 

2 Rounds for time

*Partner group performs 50′ walking lunge (25′ each athlete) after each set of wall walks

 

 

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Filed Under: 20+ min, Bodyweight, Bring a Friend WOD, Couplet/Triplet, Gymnastics WOD
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