Wednesday – 9.20.17 – AMRAP

Day 1 of CF Kids was a HUGE success! WOD: AMRAP 17 50 Lunges 25 Pull Up 50 Double Under 25 t2b


The Bug – 9.19.17

Happy Birthday Bug! Strength: 3rm OHS WOD: “The Bug” 3 RFT 9 OHS (135/95) 19 Box Jump (30/24) 11 HSPU


Monday Triplet

The head coach with the head lady! WOD: 30 Cal Row 30 Hang Power Clean at (135/95) 3 Rope Climb 20 Cal Row 20 HPC 2 Rope Climb 10 Cal Row 10 HPC 1 RC 50 Burpees


Saturday – 9.16.17 –

Dale and the rest of the 4:30 crushed it yesterday! Showing support for our friends at Iron CrossFit as we honor those lost September 11th. Today’s WOD: 555 Fitness September 11th Honor WOD Partner WOD For Time For 8 EMS Members 8 Push Ups, synchronized For 60 Police Offiers 60 Alternating Lunges, synchronized For 343


Open Style Friday – 17.4

Coach Steph modifying movements while she slowly eases herself back into training! WOD: Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups


Thursday – 9.14.17 – Skwats + Triplet

Robyn working on those butterfly progressions! Strength: Back Squat 5×5 @ 70% (speed) WOD: 3 Rounds For Time 50 Air squats 40 Box jump over (24/20) 30 Alt DB Snatch (50/35)


Tuesday – 9.12.17 – Couplet

9/11 Team Finisher WOD: For Time: 30 Pull up 60 du 20 pull up 40 du 10 pull up 20 du 20 pull up 40 du 30 pull up 60 du


Never Forget – 9-11-17

On the 16th anniversary we still never forget WOD: 16 Rounds 9 Burpee 11 Wall Ball (20/14) 1 Barbell Complex (1 power clean/2 hang power clean/ 3 S2O) (155/105)


Saturday – 9.9.17 – Team WOD

WOD: Teams of 2: Pacer is 400m plate run AMRAP 30 50 Lunge Steps 25 Burpees Over Bar 50 Deadlift (135/95) 25 BJO (24/20)


“THE BANK”

A little banded mobility for the 6pm “The Bank”