Author Posts

Open Gym Or…

Thursday, January 28, 2021 Happy Birthday Ari and Mete! Pictured above: CrossFit Open throwback! Are you ready? WORKOUT OF THE DAY THURSDAY A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out. OPEN GYM OR... 1. [...]

Macho Macho Man…Kinda

Wednesday, January 27, 2021 Pictured above: Double under workshop! Uno, uno, double...single, single, double! Great progress by all athletes! WORKOUT OF THE DAY 1. CHO TO-GO  AMRAP 5: 40/30 cal row or 30/21 bike or 600m run 20 Box jump overs 24/20 AMRAP “Macho Man” 135/95 Rest 5:00 AMRAP 5: 30/24  cal row or 24/16 [...]

EVA

Tuesday, January 26, 2021 Happy Birthday Charley O! Pictured above: Mid-air Izzy! WORKOUT OF THE DAY *If planning to RX this workout arrive early (no earlier than H:45) because you MUST be ready for 3-2-1 GO at H:05. Athletes scaling and/or late will start at H:15 with 45 minute cap. 1. EVA 5 Rounds for [...]

Squats and Top Shelf

Monday, January 25, 2021 Pictured above: Throwback Battle of the Sexes...before social distancing. Sign up by Wednesday at the Box to be sure to get a shirt! WORKOUT OF THE DAY 1. STAMINA SQUATS  OTM X 12 (6 Rounds) Minute 1: 3 Front squats Minute 2: 6 Back squats 66-68% 1RM Front squat 2. TOP [...]

CFK WEEK OF 1/25/2021

CROSSFIT KIDS WOD WEEK OF 1/25/2021 Monday, January 25, 2021. I. Squat Koosh Ball II.Vestibular activities & 1-legged squat & jump Candle sticks x 12 1-legged squats (box assist) HS x 2 min 1-legged squats (all planes) III.1 rounds 10 x DB Thrusters Sprint 50 yds Rest 30 seconds 25 x DB Push Press Sprint 50 [...]

Today We Rest

Sunday, January 24, 2021 Happy Birthday Joey Breese (we miss you)! Pictured above: Have you signed up for the Open? WORKOUT OF THE DAY Rest Day!! THIS WEEK-AT-A-GLANCE MONDAY 1. STAMINA SQUATS  OTM X 12 (6 Rounds) Minute 1: 3 Front squats Minute 2: 6 Back squats 66-68% 1RM Front squat 2. TOP SHELF  AMRAP [...]

Open Gym and Team WOD

Saturday, January 23, 2021 Pictured above: Have you registered for the Open yet? https://games.crossfit.com/open WORKOUT OF THE DAY 8:00 Open Gym 9:00 Team/Individual WOD NEWS AND UPDATES SOUTHERN LIGHTS BREWING COMPANY...OUR NEIGHBORS! NOW OPEN Our friends next door, Billy, Kirby and Benton have been working for the last SEVERAL months. You know how it is...City [...]

Blitzen, Thruster Complex, Tabata

Friday, January 22, 2021 Happy Birthday Bill Mc. Jose Sr., and Keith L! Pictured above: Sign up for Battle of the Sexes at the Box! WORKOUT OF THE DAY 1. ON THE 0:00 BLITZEN  5 Rounds: 20/15 Cal row, 15/12 bike or 200m run 10 Thrusters 95/65 Cap: 15 minutes Directly into ON THE 15:00 [...]

Open Gym Or…

Thursday, January 21, 2021 Pictured above: Coach Crum looking pretty relaxed during last year's Battle of the Sexes. He skerd for this year. WORKOUT OF THE DAY A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on [...]

Ctrl+Alt+Del

Wednesday, January 20, 2021 Happy Birthday Coach Trish! Pictured above: Last year's Battle of the Sexes! Who will take this year's crown? Sign up this week at the Box! WORKOUT OF THE DAY 1. CONTROL-ALT-DELETE  On the 5:00 x 4 Rounds: 20 Alt DB Snatch 50/35 40 Air squats 15/12 Cal bike or 20/15 row [...]