Archives for Today's Workout

Hero WOD 8:30am

Yoga 9:30am

Lifting 10am


Complete as many rounds as possible in 12 minutes of:
12 Box Jump 24/20
6 Thruster 95/65
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

7:30am- 9:30am Open Gym

8:30am Cycle Box

9:30am CrossFit

No Yoga

6 Rounds For Time of:

4 Front Squat 155/105

6 Burpee Box Jumps 24/20

8 Calorie Bike

24 Double Unders

Open Gym 3:30-4:30pm

FEW Crew 4:30-6:30pm

5 Minutes- Handstand Walk Practice *Scale to Wall Walk to 3-5s hold

5 Rounds For Time of:
400m Run

10 SA KB Push Press R/L 53/35

15 Goblet Squat 53/35

20 KB Sumo Deadlift High Pull 53/35

*Use the same weight (1 KB) for all movements

Suggested Mobility: Doorway Stretch, Downward Dog, Cat & Cow x 10

Open Gym 9:30am-11:30am

Lifting 5:30pm

Yoga 6pm

Hang Squat Clean- 2 sets of 5 @65%, 3 sets of 4 @70%, 4 sets of 4 @75%

For Time: 10-9-8-7-6-5-4-3-2-1

Box Jump Overs 24/20

Wtd. Sit Ups 45/25

After each set 1 Bar Muscle Up *scale to 1 Pull Up to Toes to Bar

Suggested Mobility: Thread the Needle Stretch, Wtd. Ear to Shoulder Stretch, Pigeon Stretch


2018 8:30am Birthday Party

“Birthday Gambler” 30 minutes play time

1- Calorie Bike

2- Toes to Bar

3- 100m Run

4- Burpee Over Bar

5- Deadlifts 185/125

6- Class Choice Movement

Suggested Mobility: EAT CAKE!

Open Gym 9:30am-11:30am

Yoga 6pm

OH Squat- 2 sets of 2 @ 70%, 2 sets of 3 @ 75%, 2 sets of 3 @ 80%

4 Rounds For Time of:
50 Double Unders

20 DB Snatch 50/35 *alternating arms

100m Carry DB OH, KB at side (DB Snatch wt) KB 53/35

Suggested Mobility: Calf Stretch & Roll Out, Russian Baby Maker Stretch, Seated Center Splits

Cycle Box 6pm

FEW Crew 5:30pm & 6:30pm

Murph Prep

10 Rounds For Time:

5 Strict Pull Up

10 HR Push Ups

15 Back Squats 45/35 bare bar

Every 3 mins. Run 200m or Bike 10 Calories

Start with Run or Bike

Suggested Mobility: 2 mins each Leg Barbell Quad Roll Out, Couch Stretch 2 mins each leg


Hero WOD 8:30am

Yoga 9:30am

No Lifting


For time:
800-meter single-arm barbell farmers carry 45/35
31 toes-to-bars
31 push-ups
31 front squats 95/65
400-meter single-arm barbell farmers carry 95/65
31 toes-to-bars
31 push-ups
31 hang power cleans 135/95
200-meter single-arm barbell farmers carry 135/95

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

7:30am Open Gym

8:30am Team WOD

8:30am Cycle Box

9:30am CrossFit

9:30am Yoga

Teams of 2: 5 rounds, one works, one rests

Minute 1- Max Reps Devils Press 35s/20s

Minute 2- Calorie Row

Minute 3- Max Reps Clean & Jerks 135/95

Minute 4- Calorie Bike

*One barbell. one set of DBs, one bike, one rower per team

9:30am Class- Workout above as a single person add minute 5- rest and 4 rounds total

Open Gym 3:30-5pm

FEW Crew 5-6pm

OH Squat- 2 sets of 3 @70%, 2 sets of 2 @75%, 2 sets of 2 @80%

21-15-9 For Time:

Start each set with a 200m Run

Toes to Bar

Burpee Box Jump Overs 24/20


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