Archives for Today's Workout

This Saturday November 11, Join us for PANKCAKE BREAKFAST@ 9:30am! You just show up we will take care of the rest!

Cycle Box 6pm

5 Rounds For Time of:

7 Bear Complex 155/105

*Unbroken: Power Clean+Front SQ+Push Press+Back SQ+Push Press = 1

Suggested Mobility: 2 mins per leg Barbell Quad Roll Out, Downward Dog 30sec Seated Center Splits 1 min, Downward Dog 30sec


Enjoy your day!

Open Gym 9:30am-11:30am

Yoga 6pm

Power Snatch- 4 reps @70%, 4 @ 75%, 4 @ 80%

4 Rounds For Time of:

30 Air Squats

20 Sit Ups

15/12 Calorie Row

Suggested Mobility: Foam Roll Lats, Doorway Stretch, Samson Lunge Hold

We Thank You!

8:30am & 3:30pm ONLY

“Armistice” Partner WOD

AMRAP in 22 minutes:

11 Power Clean 135/95

11 Burpee Over Bar

19 Toes to Bar

18 WallBall 20/14

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI.

Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

Reminder: Monday, November 11th Veteran’s Day 8:30am CrossFit / 8:30am Cycle / 10am FEW Crew

8:30am Hero WOD



6 rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

7:30am Open Gym

8:30am 20.5 Open WOD / Cycle Box

9:30am CrossFit / NO YOGA


For time: *partitioned any way 40 muscle-ups 80-cal. row 120 wall-ball shots 20/14 Time cap: 20 minutes


For Time:

200m run/ 2 Pwr C&J

200m run/ 4 Pwr C&J

200m run/ 6 Pwr C&J

200m run/ 8 Pwr C&J

200m run/ 10 Pwr C&J


Open Gym 3:30-4:30pm

FEW Crew 5pm

Cycle 5pm

Deadlift- 5 sets of 5 @ 75%

“Nancy” 5 Rounds For Time of:

400m Run

15 OH Squats 95/65

Stretch! One of the most overlooked aspects of exercise is stretching after a strenuous workout. Stretching tired and sore muscles after a workout is essential as it enhances flexibility and reduces muscle tension after a workout.



National Cappuccino Day on November 8th whips up a frothy, hot cup of cappuccino. It’s a perfect drink on a frosty morning, meeting with friends or just to enjoy a creamy cuppa.

Traditionally prepared with espresso, hot milk, and steamed milk foam, a cappuccino is an Italian coffee drink.

The word cappuccino comes from the Capuchin friars and is the diminutive form of cappuccio in Italian, meaning hood or something that covers the head. This popular coffee beverage got its name not from the hood on their habits but from the color of the hooded robes that the friars wore.  (The Capuchin friars is an Order of friars in the Catholic Church, among the chief offshoots of the Franciscans.)

  • In 1945 Achille Gaggia invented the modern espresso machine which further popularized the cappuccino.
  • The Mid 1990s – Cappuccino was made more widely available to North Americans as upscale coffee houses sprang up.
  • Late 1990′s to Early 2000′s – Cappuccinos became popular in the United States concurrent with the boom in the American coffee industry.
  • The start of the 21st Century – A modified short-cut version of the cappuccino started being served at fast-food chains.
  • While steaming the milk you must pay close attention to attain the correct ratio of foam, thus making the cappuccino one of the most difficult espresso-based beverages to make properly.
  • A skilled barista may create artistic shapes while he/she is pouring milk on top of the espresso coffee

Saturday, Nov. 16 @ 9:30am Join us after the WOD for Pancake Breakfast @CFP

Open Gym 9:30am-11:30am

Lifting 5:30pm

Yoga 6pm

Part 1- 4 Rounds For Time of:

6 Chest to Bar Pull Ups

9 DB Hang Cleans 50s/35s

12 Lunges *no wt

25 Double Unders

Part 2- 100 Barbell Box Step Ups For Time 45/35 *20′ box

Suggested Mobility: Quad Roll Out, Calf Roll Out, Barbell Trap Mash

When you complete a Tough Mudder, You too can wear luxury hotel robes during your photo opt! Great job Mike!

Cycle Box 6pm

Every 4 minutes, For 5 Rounds:

12/9 Calorie Bike

9 Bar Facing Burpees

6 Power Snatch 135/95

Optional: 4 Rounds NFT

40′ DB Crawl

40′ DB Lunge

200m Run

Suggested Mobility: Foam Roll Lats, Pigeon Stretch, Seated Center Splits


Push Jerk- 3 reps @70%, 3 @75%, 3 @80%

AMRAP in 12 minutes of:

9 Toes to Bar

15 Push Ups

21 KB Swings 53/35

5 Minutes: Shoulder Mobility- Foam Roll, Mash Lats and Pecs, Thread the Needle, Banded Shoulder Distractions

FEW Crew 5:45pm

Cycle Box 6pm

Front Squat- 3 sets of 6 @ 70%

E1:30MOM x 7:

12/9 Calorie Row

Max Reps Handstand Push Ups

Suggested Mobility: Ear to Shoulder Stretch, Foam Roll Lats, Pigeon Stretch

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