Tuesday, August 27th, 2019

Work Out of the Day


For Time:
30 BJ 24/20
30 C2B
30 KBS 55/35
30 FS 115/80
30 T2B
30 PP 115/80
30 DL 115/80
30 WB 20/14
30 Burpee
30 DU



Gymnastic Conditioning
5 Rounds, Not for Time:
300 M Row + 40% Unbroken Ring MsUp/C2B
Light pace on the row. Aim here is to challenge our ring work with light breathing.


Strict Press
5 Sets of 3
Repeat from last week. Aim to beat our last heavy.

Push Press Complex

On the 2:00 x 5 Sets:
1 Pausing Drive
1 Drive
2 Push Presses
2 second pause in the dip in the first rep.



“30 Rock”
30 KBS (53/35)
30 PP (95/65/55)
21/15 Cal Bike
30/21Toes to Bar


PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!



We will open the box APPROXIMATELY 15 mins prior to the top of the hour for the 6am, 11am and 4pm classes…the three classes where the hour or hours prior to those classes we actually CLOSE. Yes, we have three hours a day we close…the coaches train, we clean, catch up on administrative, operational or maintenance tasks.

When we are ready to “receive athletes”, which means the coaches are changed and coherent if they trained, we are organized and able to be on the floor to supervise, we will unlock the door (both doors, CF Kids, and the main door) and flip the Closed Sign and the lights and BOOM – YOU’RE IN!

We are not a 24 hour gym.  We don’t allow unsupervised training.  Entering before we’re open isn’t permitted.  Letting yourself in, opening the door and flipping the sign yourself “to help us out” isn’t permitted.

Please recognize that if we don’t get you guys out, for example, the 9am class, until 10:15am….we have 30 minutes to either clean, work or train.  Please don’t take the liberty to “open the box for us”. We promise we’ll let you in with plenty of time to warm up and get your WOD on!

Finally, the same goes for the hours where classes run back to back. Please don’t treat the box like an all-day open gym. You have a class time and that’s when you’re due in. It’s truly hard for us to keep track of everyone and the space management when you’re making your own rules.

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