Author Archives: Rick

Monday – 2.20.17 – Triple play

Announcements: Friday night lights: Friday 6-9 @ CF Andare this week.  Lets travel big and bring this commmnity together!  All morning classes are as normally scheduled and 17.1 will be judged during each class.  There will be no evening classes on Friday as all are encouraged to join us at Andare.  The following week FDC


Team Saturday

Barbell Club is at 9am.  This will be the last Saturday Barbell until after the Open.  We will continue to hold classes Tuesday’s and Thursday’s at 7pm during the open. Friday Night Lights: The first week we will be traveling to CrossFit Andare.  If you absolutely can’t make the event you can still complete the


Friday – 2.17.17 – Strength Retest + 15.1

Working them handstands Warm up: 3 Rounds NFT 7 2xKB OHS 10ft HS Walk (or :15 hold against wall) Strength: 1 Snatch Balance + 1 OHS (compare to 1/30) WOD: “15.1” AMRAP 9 15 T2B 10 Deadlift (115/75) 5 Power Snatch (115/75) “15.1a” 6 min to establish 1rm CNJ


Endurance Thursday

Carly pre Double under crushing A: Max Effort 1 Mile Run B: Pacing Jump Rope 6 Rds: :30 single jumps (count them!!) :30 rest The goal is to pace appropriately so that you are doing the same amount of jumps each :30. Say I jump 40 times the first round. If I jump 42 the


Wednesday – 2.15.17 – AMRAP 30

Donny – Power Clean WOD: AMRAP 30 5 Clean and Jerk (135/95) 4 HSPU 30 Double Under 200m Row 1 Rope Climb


Tuesday – 2.14.17 – DB Squat Cleans + AMRAP

A pretty awesome pic from Jill’s Bootcamp on saturday! Strength: 3 x 15 DB Squat Clean (unbroken – choose weight wisely) WOD: AMRAP 17 7 Pull-up 11 Back Squat (Crx 135/95 – Rx 95/65 – L1 65/45) 14 Anchored Sit Up  


Monday – 2.13.17 – 12.1 + 1rm

Coach Steph learned and played new sports this weekend.  Did you? WOD: 14 min clock “12.1 “ amrap 7 burpees to 6″ target 7 min to est 1rm snatch


Team Saturday

Gayle setting up for a HUGE PR at 235lbs! WOD: Teams of 2 AMRAP 20 100 Ab Mat Sit Up 75 Wall Ball (20/14) 50 DB Ground to Overhead (45/25) 25 Toe 2 Bar **While partner 1 works partner 2 accumulates max calories on a machine** TYPE OF MACHINE WILL BE PICKED OUT OF A


Friday – 2.10.17 – Deads + AMRAP

Open gym:  11-12 today WOD AMRAP 11 7 Box Jump Over (24/20) 9 Deadlift (155/105) 11 HRPU Rest 5 min then 6 min to establish 1rm Deadlift


Schedule Update:

Open gym from 3:30-5:30pm. No classes after that. Please use the back door and take shoes off in the bull pen. Most importantly if you choose to come out, drive safe!