Sunday,  October 13, 2019 Best of luck to Swigs, #9, Leah and Coach Moo who are in Washington, D.C. today to compete in the Army 10 Miler! REST DAY!!!!!!!!! THIS WEEK AT A GLANCE   MONDAY 5 Sets of Complex 1 HPSn 2 PSn 3 OHS Bartender 5 RFT: 12 DL 9 OHS 6 HPSn [...]

Saturday, October 12, 2019 Happy Birthday ! 8AM OPEN GYM OR YOGA 9AM COACH NIC'S  TEAM WOD RX+ SKILL/SWOD     METCON NEWS & UPDATES UPCOMING &  IMPORTANT DATES AND EVENTS THE NEXT BRING A FRIEND WOD...isnt until NOVEMBER! During the Open we rush into judging after the Team WOD and don't want to short [...]

Friday, October 11, 2019 Happy Birthday Tiff D! Work Out of the Day CrossFit Open Workout 20.1 We will prime the barbell for this workout with the Snatch or Clean & Jerk - whichever you will do in the workout.  We'll work touch-and-go sets to get you ready to compete. Then we'll prime the WOD [...]

Thursday, October 10, 2019 Happy Birthday Mackenzie! Work Out of the Day OPEN GYM OR... BS 5x3 Climbing from 70% PR 5x3 Climbing from 70% Core 3 Rounds: 12 GHD or Abmat sit ups 12 Hip extension or Good Mornings 12 Lateral DB box step ups (ea side) RX+ REST DAY CROSSFIT KIDS IS IN [...]

Wednesday, October 9, 2019 Happy Birthday Kat Mc! Work Out of the Day SKILL/SWOD SWOD DL 5x5 Climbing from 65% Alt each round with 50' HS walk METCON Master Splinter 3 RFT: 400m Run 12 BBJO (24/20) 15 Thruster (95/65) Cap 20' RX+ Wednesday Primer OTM x 20 (4 Rds): Min 1:5 Pausing OHS (50% [...]

Tuesday, October 8, 2019 Happy Birthday Danielle F! Work Out of the Day SKILL/SWOD For Quality 20 Strict HSPU 20 DB PSn 50/35 20 Kipping HSPU 20 DB PSn 20 Kipping HSPU METCON Complete rounds in 1:30: 9 PC (115/75) 9 FS (115/75) 9 PJ (115/75) ME C2B Rest 30 seconds 8 PC 8 FS 8 PJ [...]

Monday, October 7, 2019 Happy Birthday Ellen! Work Out of the Day MONDAY CF Tri Bike 8 minutes for calories Row 8 minutes for calories Run 1 mile for time Accessory Cool Down 25 Abmat sit ups 1:00 Pancake stretch 20 Abmat sit ups 1:00 Couch stretch (each side) 15 Abmat sit ups 1:00 Pike [...]

Sunday, October 6, 2019 REST DAY! THIS WEEK AT A GLANCE MONDAY CF Tri Bike 8 minutes for calories Row 8 minutes for calories Run 1 mile for time Accessory Cool Down 25 Abmat sit ups 1:00 Pancake stretch 20 Abmat sit ups 1:00 Couch stretch (each side) 15 Abmat sit ups 1:00 Pike stretch [...]

Saturday, October 5th, 2019 Happy Birthday Nat G! BARBELLS FOR BOOBS! 7:00 a.m   Open Gym and Legends Team WOD 8:00 am   Dr. Peter Blumencranz will speak on Breast Cancer: statistics, prevention and treatment 8:30am     WOD set up (don't be late!) 9:00 am    The annual "Helen Meets Grace" with spins for Tracy, Moana and [...]

Friday, October 4th, 2019 Happy Birthday Thomas M! Work Out of the Day SKILL/SWOD I. SWOD Clean and Jerk 20 Minutes to build to a heavy Single METCON II. AMRAP 10 Min: 50 Lateral Burpee Over Bar 100 DU 30 Squat Clean Thruster 115/80 Time Permitting: 3Rounds NFT: 10 GHD SitUps 10 Kipping HSPU RX+ Conditioning [...]