February 2019

Tuesday, June 19th


“If you don’t get the ABCs we don’t jump into English Lit” -Greg Glassman Founder of CrossFit WOD For Time: 40 Double Unders 300m Run 40 Double Unders 30 T2B 40 Double Unders 30/20 Calorie Bike 40 Double Unders 30 T2B 40 Double Unders 300m Run 40 Double Unders

Tuesday, June 19th2019-02-18T21:10:20+00:00

Monday, February 18th


The Open starts This week. Programming for the Open will include GOAT Days and chances to repeat workouts if desired. – – – – – – – – – – – – – – – – – – – – – – – – – – – – –  THURSDAY: “Goat Days” giving athletes an [...]

Monday, February 18th2019-02-17T21:12:34+00:00

Saturday, February 16th


insist foundational pieces are rock-solid”-Greg Glassman WOD 5 Rounds For Time 40 Double Unders 300m Run 20/15 Calorie Bike 10 Push Jerk (155/105)

Saturday, February 16th2019-02-15T22:02:22+00:00

Friday, February 15th


“We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser’s gambit” -Greg Glassman “Founder of CrossFit” WOD In a 18 Minute Window For Time: 2 Rounds: 15 OH Squats (95/65) 15 TB 2 Rounds: 12 OH Squats [...]

Friday, February 15th2019-02-14T21:40:52+00:00

Thursday, February 14th


“Be impressed by intensity, not volume” -Greg Glassman WOD "Teams of 2" AMRAP in 12 Minutes: 12/9 Calorie Bike 100' Bear Crawl **Do Full Round Then Partner Goes Rest 3 Minutes: AMRAP in 12 Minutes: 10 KB Swings (70/53) 40' Walking Lunge **Do Full Round Then Partner Goes

Thursday, February 14th2019-02-13T21:30:04+00:00

Wednesday, February 13th


“Squat, jump, climb, throw, lift”-Greg Glassman WOD A.) In 12 Minutes Build to a Heavy Complex of.. High Hang Squat Clean + Front Squat Hang Squat Clean + Front Squat Squat Clean + Front Squat B.) For Time: 1000m Row Then 3 Rounds: 21 Wall Balls (20/14) (10/9') 15 Deadlifts (185/135) 9 Strict HSPU's

Wednesday, February 13th2019-02-12T21:55:35+00:00

Monday, February 11th


Never give up. Today is hard, tomorrow will be worse, but the day after tomorrow will be sunshine. -Jack Ma WOD 5 Rounds For Time: 50 Double Unders 30 Sit-Ups 10 Power Snatch (135/95)

Monday, February 11th2019-02-10T21:46:10+00:00

Saturday, February 9th


It always seems impossible until it's done. -Nelson Mandela WOD Teams of 3 For Time: 3 Rounds 30 Wall Balls (20/14) 30 Box Jump Over (24/20") 30 Deadlift (185/125) 50 30m Shuttle Run 2 Rounds 30 Wall Balls 30 Box Jump Over (30/24") 30 Deadlift (225/155) 50 30m Shuttle Run 1 Round 30 Wall Balls [...]

Saturday, February 9th2019-02-08T20:32:10+00:00

Friday, February 8th


Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do. -Pele WOD AMRAP in 20 Minutes: 5 strict Pull-Ups 10 Single Arm DB Hang Clean to Overhead (70/50) 15/12 Calorie Bike 20 Pistols

Friday, February 8th2019-02-07T21:16:36+00:00

Thursday, June 7th


Every failure is a step to success. -William Whewell WOD For Time: 1000m Row ***Rest 3 Minutes For Time: 1600m Run ***Rest 3 Minutes For Time: 1000m Row

Thursday, June 7th2019-02-06T21:03:00+00:00