Workout of the Day
“CF Open 19.5”
33-27-21-15-9 reps for time of:
Thrusters (95#/65#)
Chest-to-bar Pull-ups
Time Cap = 20 minutes
WOD – 3.23.19
WOD – 3.16.19
Workout of the Day
“CF Open 19.4”
For total time:
3 rounds of:
10 Snatches (95#/65#)
12 Bar-Facing Burpees
Rest 3 minutes
Then, 3 rounds of:
10 Bar Muscle-ups
12 Bar-Facing Burpees
Time Cap = 12 minutes
WOD – 3.2.19
Workout of the Day
“CF Open 19.2”
Complete as many rounds and reps as possible in 8, 12, 16 or 20 minutes of:
25 Toes-to-bars
50 Double-unders
15 Squat cleans*
Begin with an 8 minute time cap. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
WOD – 2.23.19
Workout of the Day
“CF Open 19.1”
Complete as many rounds as possible in 15 minutes of:
19 Wallballs (20#/14#)
19 Calorie Row
WOD – 12.23.18
Holiday Schedule
Christmas Holiday Schedule:
Monday (12/24) – CLOSED
Tuesday (12/25) – CLOSED
Workout of the Day
“CF Open 18.2”
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats
Bar Facing Burpees
Men use 50# dumbbells
Women use 35# dumbbells
WOD – 12.14.18
News & Events
Santa Went Rogue 2018 (Holiday Scavenger Hunt/Party) – Saturday, December 15th at 6:00pm. Details coming soon…
Workout of the Day
“CF Open 15.3”
Complete as many rounds as possible in 14 minutes of:
7 Muscle-ups
50 Wallballs (20#/14#)
100 Double-unders
WOD – 3.23.18
CrossFit Open – 2018
Friday Night Lights – The 2018 CrossFit Open finishes tonight with workout 18.5! All registered participants should be at the gym by 6pm! Both the 5:30pm & 6:30pm evening WOD classes will be cancelled for this evening.
Workout of the Day
“CF Open 16.5”
21-18-15-12-9-6-3 reps for time of:
Thrusters (95#/65#)
Bar Facing Burpees
WOD – 3.16.18
CrossFit Open – 2018
Friday Night Lights – The 2018 CrossFit Open continues tonight with workout 18.4! All registered participants should be at the gym by 6pm! Both the 5:30pm & 6:30pm evening WOD classes will be cancelled for this evening.
Workout of the Day
“CF Open 15.5”
27-21-15-9 reps for time of:
Calorie Row
Thrusters (95#/65#)
WOD – 3.9.18
CrossFit Open – 2018
Friday Night Lights – The 2018 CrossFit Open continues tonight with workout 18.3! All registered participants should be at the gym by 6pm! Both the 5:30pm & 6:30pm evening WOD classes will be cancelled for this evening.
Workout of the Day
“CF Open 16.3”
Complete as many reps as possible in 7 minutes of:
10 Power Snatches (75#/55#)
3 Bar Muscle-ups
WOD – 3.2.18
CrossFit Open – 2018
Friday Night Lights – The 2018 CrossFit Open continues tonight with workout 18.2! All registered participants should be at the gym by 6pm! Both the 5:30pm & 6:30pm evening WOD classes will be cancelled for this evening.
Workout of the Day
“CF Open 15.1”
Complete as many reps as possible in 9 minutes of:
15 Toes-to-bar
10 Deadlifts (115#/75#)
5 Snatches (115#/75#)