Saturday, 01 April 2023

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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Wednesday, 22 March 2023

Join us this Friday, March 24th, for a FREE drop-in! 

No fitness experience required!

 

Conditioning:

Complete as many reps in 3-minutes of:

1-3-5-7-9….rep rounds of:

Power cleans (115/78)

Front squats

Lateral burpees over bar

 

…rest 2-minutes, then…

 

Complete as many reps in 4-minutes of:

1-2-3-4-5….rep rounds of:

Power cleans (135/93)

Front squats

Lateral burpees over bar

 

…rest 1-minute, then…

 

Complete as many reps in 5-minutes of:

1-1-2-2-3-3-4-4-5-5….rep rounds of:

Power cleans (155/103)

Front squats

Lateral burpees over bar

 

For scores*

*Score for each section (3 scores) and a total score

 

 

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WOD courtesy of CrossFit Mayhem

Monday, 20 March 2023

Join us this Friday, March 24th, for a FREE drop-in! 

No fitness experience required!

 

Conditioning:

3 rounds of:

8 Overhead squats (115/80)

24 Pull-ups

 

For time

(7:00 cap)

 

…rest until clock says 10:00, then…

3 rounds of:

8 Power snatches (115/80)

24 Wall-ball shots (20/14) @ (10/9′)

 

For time

(24:00 cap total time)

 

 

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Friday, 03 March 2023

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)

 

 

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Wednesday, 01 March 2023

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!

 

Skill:

Single-unders

As a class, perform the following rep scheme unbroken…

1, 2, 3, 4, 5, 6, 7, 8, 9, 10…

 

For highest score

(7:00 time cap)

 

Conditioning:

Every minute on the minute, perform:

Minute 1: 12/10 Calories rowed

Minute 2: 8 Double dumbbell front squats (2 x 50/35)

Minute 3: 12/10 Calories biked

Minute 4: 6 Double dumbbell push press

Minute 5: 12/10 Calories rowed

Minute 6: 4 Double dumbbell thrusters

Minute 7: 12/10 Calories biked

Minute 8: 2 Double dumbbell clusters

Minute 9 and 10: Rest

 

2 Rounds for quality of work

 

 

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Wednesday, 22 February 2023

Join us this Friday, 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:

Partner WOD

6 rounds* of:

12 Alternating dumbbell snatches (50/35)

4 Burpee pull-ups

 

…rest 1:00, then…

 

4 rounds of:

24 Alternating dumbbell snatches (50/35)

8 Burpee pull-ups

 

For time

 

Accessory Work:

6 Double dumbbell straddle seated press

9 Double dumbbell push press

12 Double dumbbell bench press

 

3 rounds for quality

 

 

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Monday, 20 February 2023

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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Wednesday, 15 February 2023

Join us this Friday, 17 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:

16/12 Calories bike/row/ski*

12 Overhead squats (95/63)

2 Rope climbs

16/12 Calories bike/row/ski

2:00 Rest

 

5 Rounds for total time

(35:00 cap)

*Athlete should cycle through bike, row, and ski. Whatever machine is used should be used for the full round.

 

 

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Saturday, 11 February 2023

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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Saturday, 04 February 2023

Throwback to 2011

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

As many rounds and reps as possible in 12 minutes of the following*:

1 Deadlift (275/183)

1 Kettlebell swings (53/35)

1 Bar-facing-burpee (2022 Open standard)

 

For score

*Add 1-rep of each movement, every round

 

Strength:

Pause snatch* wave loads

3 @ 70% of 1-rm Snatch

2 @ 75%

1 @ 80%

3 @ 75%

2 @ 80%

1 @ 85%

 

*These can be squat or power snatches. Athlete must perform 3 second pause at 1″ above knee. Reps should not be connected.

 

For quality

 

 

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Wednesday, 01 February 2023

Join us this Friday, 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

 

Strength and Conditioning:

Part 1:

50 Double unders

15 Front squats (155/103)*

100 Double unders

15 Front squats*

50 Double unders

 

For time

(8:00 cap)

*Perform a squat clean each time athlete picks up bar

 

…rest 7-minutes, then…

 

Part 2:

75 Burpee box jump overs (24/20″)*

 

For time

(15:00 cap)

* Every 2 minutes, perform 3 squat cleans (135/93)

Start WOD with squat cleans

 

 

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Wednesday, 25 January 2023

Join us this Saturday, Jan 28th for a FREE drop in at 0900!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

20/16 Calories rowed

20 Power snatches (135/93)

20/16 Calories rowed

20 Power cleans (155/103)

20/16 Calories rowed

10 Power snatches (155/103)

20/16 Calories rowed

10 Power cleans (185/123)

 

For time

(20:00 cap)

Similar to Saturday, 17 September 2022

 

 

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Saturday, 21 January 2023

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

Conditioning:

14 Toes-to-bar

7 Shoulder to overhead (135/93)

42 Double-unders

 

5 Rounds for time

(20:00 cap)

 

Accessory Work:

10 GHD back extensions

10 Slow tempo double kettlebell straight leg deadlift

50’ Sled drag (walk backwards)

 

3 Rounds for quality

 

 

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Saturday, 14 January 2023

Join us this week, Jan 9th-14th for FREE! Any class!

No experience needed!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Partner WOD

3:00 Sled drag for tonnage*

1:00 Rest

3:00 Bike for calories

1:00 Rest

3:00 Dumbbell snatches (50/35)

1:00 Rest

3:00 Row for calories

1:00 Rest

3:00 D-Ball cleans (100/70)

1:00 Rest

3:00 Ski for calories

1:00 Rest

 

2 rounds for score

*Each athlete chooses weight on sled. Partners do not have to use same weight. Score for tonnage is total weight on sled x by distance pulled in 5-ft sections.

 

 

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