Saturday's WOD

This Friday AND Monday there will be NO 9:30am classes. We apologize for any inconvenience. All other class are on.

This Saturday we will be honoring those lives lost on Sept. 11, 2001. Its going to be a great partner wod! Heads up there might be rope climbs...

We are planning for a beach wod Sunday Sept. 23rd at 8am Smith Point, if the weather cooperates.

WOD - 20 min AMRAP

• 30 OHS (96/65)

• 30 Box Jumps (24/20)

• 30 T2B

• 30 Cal Row

Body Armor - 3 RNFT

• 20 Alt DB Press

• 20 DB Rows (10 ea. side)

• 10 Front Rack Rev. Lunges

• 10 Hanging Rev. Lunges

Never Forget

A day that we all will never forget. In remembrance, this Saturday we will be doing a workout in honor of September 11, 2001 for both the 8am and 10am classes.

Thank you to all who continue to risk their lives every day to keep us safe.

Skill - 0:00-6:00

• 30 DU
• 2 Strict MU

6:00-12:00

• :15s L-Hang
• 25' Handstand Walk (2 wall walks)

WOD - For  Time

• 200m Run + 21 DL (225/155)
• 200m Run + 18 HSPU
• 200m Run + 15 DL
• 200m Run + 12 HSPU
• 200m Run + 9 DL
• 200m Run + 6 HSPU

Monday Squatz

It's Monday and you know what that means! Sticking with our weekly trend of squat Mondays! This week we are bumping up our percentages by 5%. Hope everyone enjoyed their weekend.

Strength - Back Squats every 3:00

• 10 @ 70%
• 8 @ 75%
• 6 @ 80%
• 4 @ 85%
• 2 @ 90%

WOD - 3 RFT

• 50 Air Squats
• 18/14 Cal Row
• 9 Hang Power Cleans (175/115)

Tentative Beach WOD

We want to get 1 more beach wod in before we say goodbye to summer! Pending on weather as we get closer to the date... we are looking at Sunday September 23rd.

We will keep you posted as we get closer to the date just in case the weather doesn't cooperate.

Strength - Every 3:00 x 5 Sets

• 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch + 1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
• 6 reps total each round you may reset at the bottom, does not have to be tap an go. Set 1 = 45%, Set 2 = 50%, Set 3,4,5= 55% of 1RM Snatch

WOD - For Time

• 1,000m Row Buy in

-THEN- 3 Rounds

• 21 Deadlifts (135/95)
• 15 Barfacing Burpees
• 9 Push Jerks

Enjoy It!

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

A little passage for you guys and gals on this fine Thursday!

"There’s something very unique about us, as CrossFit athletes. We are never satisfied.

But never being satisfied does not equal never being happy. Or never being proud.

Take a moment today to think about how far you’ve made since last year. And how about since you’ve started this amazing thing called CrossFit. In a sport that continues to defy the odds, raising the standard year after year, you as the athletes set and continually reset the bar.

Maybe, we will never be satisfied. Yet, be proud of the progress you’ve made. Be proud of the effort you’ve poured into this. Be confident that each day, your best effort is all we can ask for. Everything else, will simply fall into place."

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September 06, 2018

Strength - Every 3:00 Back Squats

• 10 @ 65%
• 8 @ 705
• 6 @ 75%
• 4 @ 80%
• 2 @ 85%

WOD - Alt OTM x 8 mins

• Even: 18-16-14-12 Alt DB Snatch (50/35)
• Odd: Max Burpee Bpx Jump Overs