The Open 13.4 is in the books! Everyone gave 110%, again. I know that fitness is humbling; if this was the week that knocked you down a few notches, don’t get discouraged. The Open is meant to be fun; an opportunity to come together as a community, and to push YOURSELF to the limit. But
-> Continue reading Monday WOD – 040113
Reminder: Sunday is EASTER. We will NOT be having Open Gym from 10-11!! WORKOUT OF THE DAY 1. Team WOD AMRAP 12 Run 400m Max air squats Max box jumps
Regular schedule today for Good Friday! Paleo Naturals Next Friday (4/5), during and after the evening classes (during Open Workout 13.5), Callie will have samples of her loose granola, granola bars, ice cream, and more! Even if you WOD in the morning or aren’t planning to do 13.5, come by the gym Friday night to
-> Continue reading Friday 032913 – Open Workout 13.4
CrossFit Games Open Workout 13.4 was just announced! Did you miss the live announcement? Watch the footage here: games.crossfit.com WORKOUT OF THE DAY 1. Squat snatch 2, 2, 1, 1; rest 2 min 2. 12 min amrap: 15 wall balls (20/14) 12 push ups 9 snatches (75/55)
CrossFit Games Open Workout 13.4 gets announced tonight at 8pm!! Watch live: games.crossfit.com WORKOUT OF THE DAY 1. Deadlift 3-3-3 2. 50 Deadlifts for Time (185/135) At the start of each minute, must complete 4 bar-facing burpees 3. Tabata Row 8 Rounds of 20 seconds work, 10 seconds rest, for Max Calories
WORKOUT OF THE DAY 1. Front squat 5, 5, 3, 3; rest 2 min 2. 4 Rounds for Max Reps: a. Strict chin ups; amrap unbroken; rest 1 min b. HSPU; amrap in 75 seconds; rest 1 min a. And b. are performed as supersets. 3. For Time: 21-18-15-12-9-6-3 Unbroken double unders Air squat
13.3 is in the books. Only two weeks left in the Open! Everyone has been killin’ it! WORKOUT OF THE DAY 1. Power clean Build to a tough double 2. Toes to bar 3 Rounds of 20 for time; rest 1 min 3. 3 RFT: 10 Power Clean and Jerk (135/95) Rest 1 min
WORKOUT OF THE DAY 1. Push Press Build to a tough single fast (not a 1rm) 2. 3 RFT: Run 400m 7 L-Pull ups 14 SDHP (95/65)
Check out a full workout description and MOVEMENT STANDARDS here: http://games.crossfit.com/workouts/the-open/2013#tabs-3 Remember, this workout, similar to 13.1, has a tiebreak time. So it matters how quickly you finish those Wallballs or Double unders! WORKOUT OF THE DAY Open Workout 13.3 MEN – includes Masters Men up to 54 years old Complete as many rounds and
-> Continue reading Friday 032213 – Open Workout 13.3
Due to popular demand, we will be adding OPEN GYM on SUNDAYS! To start, it will just be an hour, from 10-11am. Based on popularity and attendance, we will play around with the time/length, etc. Important to note a couple things: First, Open Gym time is not class taught by a Coach. You are there
-> Continue reading Thursday WOD – 032113