Monthly Archives: March 2014

Tuesday – 4/1/14 – Kettlebell Kitchen is here! – “Nicole”

Kettlebell Kitchen:   “We are excited to announce our new partnership with Kettlebell Kitchen- your go to for fresh Paleo & Zone meals!  Food for Crossfitters by Crossfitters, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, perform better, and have it delivered right to the box. We’ve tasted the food ourselves, and


Monday – 3.31.14 – Push Press + AMRAP Triplet

Rowing/Endurance class is at 6pm tonight – Sign in on Zen Planner.   Daily Read:  Oly Shoe Overuse – boxlife magazine   Fins last Saturday WOD   Strength: 5×5 Push Press W.O.D 8 Min. AMRAP 10 HRPU 8 Deadlift (135/95) 6 Hang Power Clean


We will be opening this evening from 5-7 for open gym. Come get a wod in!


Saturday – 3.29.14 – 14.5 at 9am – Partner WOD 10am

Come to the box tonight anytime after 7:30 to see Fins off!  Just bring something to eat or a beverage of choice – and possibly a sleeping bag  Looking forward to a great night for a great person. FINS W.O.D IN TEAMS OF 2 4  Rounds For Time: 25 Power Snatch (75/55) (alternate as needed)


3.28.14 – Friday – A great big surprise!

Saturday Schedule Change:  9am – 14.5 for anyone who needs to complete it.  1oam – partner WOD   Maria is only a few classes out of On Ramp and she is crushing the hollow/arch transition of the kip!         W.O.D I know how you 6amer’s love surprises!  


Thursday – 3.27.14 – Max Effort Row + Some Med Ball Fun!

Daily Read: Is Sugar the new Tobacco? – Nutrition Unplugged      Chris C. KB Cleans!       Skill: Review of rowing technique: Max Effort 1k Row W.O.D 15 Med Ball Clean (20/14 200m Run W/ MB (out back in front) 21 Toe 2 Bar 15 MBC 200m Run W/ MB 15 Toe 2


Wednesday – 3.26.14 – Snatch Drills and AMRAP

Daily Read: Do you now how to breathe? – T-Nation   SCHEDULE REMINDER:  Rowing/Endurance class – 11am and Recovery YOGA at 5:30pm  – Sign in on Zen!    Meg has strung a few RX WOD’s in a row lately – GREAT WORK MEG!     Skill: Halting Snatch Deadlift (focus on chest up with shoulders


Tuesday – 3.25.14 – Burpee Pull Up Sammmich

Daily Read:  Warming up properly? – PLEASE READ – been saying for a long time that we do dynamic pre-wod and static after….this article is dead on. SFH – Protein:  Placing the next protein order on Friday.  Please place your order in the online store (on zen planner) by Thursday evening.  Thank you!   Another picture


Monday – 3.24.14 – Split Jerk plus Triplet

GREAT MONDAY MOTIVATION! – WATCH THIS!!!!      “Just give me 10 seconds man…ok?”   Strength: EMOM x 10 2 Split Jerk – (1-2 jumps in weight – end as close to 90% of your 1rm as you can) W.O.D 10 Rounds for Time: 3 Shuttle Run (30ft. – out and back =1) 6 Deadlift (205/135)


OPEN GYM 9-11am tomorrow

Lindsay – 14.4