Monthly Archives: July 2015

Friday – 7.10.15 – Redline Triplet

Jar of Hope:  Saturday the Jar of Hope foundation will be coming in for a great fundraising event.  James has a mission and needs our support to help complete it!   Please take a minute to read about the Jar of Hope mission and come show your support.  On Saturday we will have a kids wod first


Open Gym changed to 11:30-12:30 today


Thursday – 7.9.15 – Spicy Strength + New Skill + Ascending Ladder

2016 Full Dimension CrossFit Competition Team:  You may have noticed some of the coaches following a competitor program if you have been to OG lately. The time has come to further enhance the programming to develop athletes beyond general fitness and focus on the development of the competitor within the sport of Crossfit. These are


Wednesday – 7.8.15 – Strict Pull Up + Chipper

Jar of Hope:  Saturday the Jar of Hope foundation will be coming in for a great fundraising event.  James has a mission and needs our support to help complete it!   Please take a minute to read about the Jar of Hope mission and come show your support.  On Saturday we will have a kids wod first


Tuesday – 7.7.15 – Back Squats and Sprint

Jar of Hope:  Saturday the Jar of Hope foundation will be coming in for a great fundraising event.  James has a mission and needs our support to help complete it!   Please take a minute to read about the Jar of Hope mission and come show your support.  On Saturday we will have a kids wod first


Monday – 7.6.15 – Jar of Hope + Repeat WOD

Jar of Hope:  Today, during the 9:30 class we will welcome James Raffone and the Jar of Hope foundation.  James has a mission and needs our support to help complete it!   Please take a minute to read about the Jar of Hope mission and come show your support.  On Saturday we will honor Jamesy


Saturday – 7.4.15 – Normal Schedule

Saturday Lineup: 8am WOD 9am Barbell Club 10am WOD Happy 4th Full Dimension WOD: teams of 2 AMRAP 30 300m sled push (empty sled) 60 alternating power snatch (CRC 135/95 RX 95/65 L1 65/45) 800m partner run 8 Rope Climb 60 goblet lunges (53/35)


Friday – 7.3.15 – 20 RFT

Pete hitting somenDubs! 20 Rounds For Time: 6 Wall Ball (20/14) 4 Burpee 1 Muscle Up


Thursday – 7.2.15 – Yokes and Triplet

A whole lot of good going on here!     Strength: 50 ft. yoke carry (ahap) WOD: 15 min. ascending ladder x 1 Alternating DB Snatch (45/25 **3 HSPU + 6 BJ (30/24) after each**


Wednesday – 7.1.15 – Power Clean Complex + RFT

Just showing up isn’t enough, your effort in the hour that you are here is everything!   Strength: Every 90 seconds x 12 minutes 1 Power Clean + 1 Hang Power Clean WOD: 4 Rounds 10 Deadlift (Crx 155/105 – Rx 135/95 – L1 95/65) 8 Hang Power Clean 400m Run