Archives for Today's Workout

Open Gym 9:30am-11:30am

Lifting 5:30pm

Yoga 6pm

Push Up Skill- 3 sets of 5 Tempo Push Ups right into Max Push Ups *3-5sec decent, body lowers in a straight line, chest and thighs meet the ground at the same time.

Every 4 Minutes for 6 Rounds:

6/5 Strict Pull Ups

30 Air Squats

6 Deadlift 275/185

Suggested Mobility: Hamstring Stretch w/rope, Samson Lunge Hold

Cycle Box 6pm

Hang Power Snatch- 5 reps @60%, 5 @65%, 2 sets of 4 reps @70%, 2 sets of 3 @75%

For Time:

50 Sit Ups, 25 Calorie Bike or Row, 10 Alternating DB Snatch 50/35

40 Sit Ups, 20 Calorie Bike or Row, 8 Alternating DB Snatch

30 Sit Ups, 15 Calorie Bike or Row, 6 Alternating DB Snatch

20 Sit Ups, 10 Calorie Bike or Row, 4 Alternating DB Snatch

10 Sit Ups, 5 Calorie Bike or Row, 2 Alternating DB Snatch

Suggested Mobility: Cobra Stretch, Pigeon Stretch, Foam Roll Lats

Open Gym 9:30am-11:30am

Yoga 6pm

Every Minute On the Minute x 8: 9 Toes to Bar

In remaining time (each minute) Hold a Plank Position (High or Low ok)

Rest 5 Minutes

In 10 Minutes: Run 1 mile, with time remaining Complete Max Reps Power Cleans 135/95

Rest 3 Minutes

In 7 Minutes: Run 800m, with time remaining, Complete Max Reps Shoulder to OH 115/85

Suggested Mobility: Wtd. Ear to Shoulder Stretch, Downward Dog, IT Band Stretch, Russian Baby Maker

Cycle Box 6pm

FEW Crew 5:30pm & 6:30pm

Front Squat- 1 set of 4 rep @65%, 2 sets of 4 reps @70%, 1 set of 5 @75%, 2 sets of 3 @80%

10 Rounds For Time of:

5 Thrusters 135/95

30 Double Unders

*15 minute time cap

Suggested Mobility: Barbell Quad Roll Out, Calf Roll Out, IT Band Stretch

HAPPY BIRTHDAY TO AUBREY! (yesterday, oopsies)

GOOD LUCK AUB, today he will run the Rock n Roll Marathon

HERO WOD 8:30am

Yoga 9:30am

Lifting 10am


For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps 24/20
3 cleans 185/125
Then, run 800 meters with a 25-lb. plate

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

7:30am Open Gym

8:30am Team WOD

8:30am Cycle Box

9:30am CrossFit

9:30am Yoga

In 30 Minutes- Teams of 2, Accumulate Reps Anyhow:

One works, one rests. *You must complete 10 x 100m SB Runs

Tire Flips

100m Sand Bag Run

Burpee Box Jump Over 24/20

Double Unders 5=1 rep

50′ Shuttle Sprints *down & back =1

9:30am Class

Amrap in 18 minutes of:

2 Tire Flips

4 Burpee Box Jump Overs

100m Sand Bag Run

20 Double Unders

CONGRATULATIONS Tommy! CFP Nutrition Challenge Winner and a work promotion. Whoot Whoot!

Open Gym 3:30pm-4:30pm

FEW Crew 4:30-6:30pm

Complete the reps anyhow, For Time:

40 Squat Cleans 155/105

50 Calorie Row

60 Calorie Bike

200 Sit Ups

A Very BIG THANK YOU to all of your for making my Birthday so special, showering me with love, gifts and treats! I am very blessed to have each of you.

Open Gym 9:30am-11:30am

Lifting 5:30pm

Yoga 6pm

4 Rounds, Each Round 5 Minutes For Time:

400m Run

20 Burpees

2 Wall Walks

Suggested Mobility: Downward Dog, Thread the Needle, IT Band Stretch


Cycle Box 5pm

“Mel” For Time: 10-9-8-7-6-5-4-3-2-1

Overhead Squats (95/65)

Box Jumps (24/20)

KB Swings (53/35)

After every Even Set, 30 Double Unders

After every Odd Set, 1 Rope Climbs


“Mel 2.0” For Time:10-9-8-7-6-5-4-3-2-1

OH Squats 135/95

Box Jumps 30/24

KB Swings 70/53

DU’s and Rope Climbs remain the same

Suggested Mobility: Calf Roll Out, Barbell Quad Roll Out, Pigeon Stretch

Open Gym 9:30am-11am

Yoga 6pm

Snatch Balance + OH Squat- 4 @ 60%, 4 @ 65%, 3 sets of 3 @ 70%, 2 @ 75%

3 Rounds For Time of:

200m Farmer Carry 53s/35s

15/12 Calorie Bike

Suggested Mobility: Foam Roll Lats, Seated Center Splits, Ear to Shoulder Stretch

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