Strength WOD Front Squat with a 3 second Pause in the Bottom 3/3/3/3 WOD 5 Front Squats 20 Sit ups 30 Double Unders 7 Rounds Fitness 115/75 RX: 155/105 RX: 175/115 16 Minute Time Cap Garage door open for an evening class in March?! We’ll take it!
What a great time of year in the CrossFit community. The leader board, the soreness, the memes, all based around some guy announcing five workouts over the course of five weeks. Castro, Glassman and the whole team at CFHQ has turned the open into a worldwide event that we get to be a part of. … Read more
WOD “Diddy Kong” 40 seconds on 20 seconds off at each station for 5 Rounds Pull ups Deadlift Burpee Box Jump Row Fitness: 185/125 RX: 225/155 RX+: 225/155 (chest to bar) Score = Total Reps Coaching Tip: No strength or skill today. The coach will spend plenty of time warming you up and actually coaching … Read more
WOD Open Gym 9am to Noon Kevin going overhead at the Battle of Baltimore!
Normal Schedule today: 8am and 11am DRIVE, 9am and 10am CrossFit! Anyone who plans on retesting or testing 17.2 we will have the garage doors shut, you can test in the back gym. Strength WOD 12 minutes to find a heavy load in this complex 3 Front Squats + 3 Push Jerks (bar comes from … Read more
February may have been a short month but we still had 4 members make it into the Committed Club. (Sorry for the mistake, here are the amended members and numbers!) Congrats to: Fernando Elizalde 25 Mallory Beck 21 Matt Metzger 21 Stephen Varitikias 20 Next time you see them in the gym give them a high … Read more
Friday Night Lights 17.2 starts at 6:30pm tonight. There will be no regular 6:30pm class. See you there! Strength WOD Take 12 minutes to find a heavy Power Clean + Hanging Power Clean WOD CrossFit Open Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted … Read more
Stephen is a dedicated “nooner” and you will see him at the gym consistently between 3-4 times each week. At the end of last year, Stephen worked 1-on-1 with Alexa for Nutrition coaching and most recently completed the CFH Eat Clean Challenge. During the 6-week Challenge, Stephen lost 7 lbs of body fat, and added … Read more
Week 1 is a thing of the past. Today we prepare for Week 2 – 17.2. There are a lot of great videos out there for you to optimize the 12 minutes you will spend working. Below are just a few. Above all else, make sure you are familiar with the what and the how … Read more
Reminder – tomorrow’s workout, CrossFit Open 17.2 will be released tonight at 8PM. The blog will be updated with the WOD at 8:30PM. Come out to do it, or cheer everyone on for Friday Night Lights tomorrow night at 6:30PM! ROMWOD tonight @ 7:15pm at CFH. Come get swole and flexy and watch the release … Read more
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