Saturday – VegasStrong

Brennan Stewart, a member of CF Raw Appeal was lost in the Las Vegas shooting last weekend.  Today we will honor him. WOD 30 min amrap 150m buddy carry. Representing carry someone to safety. 19 power cleans at 135/95 a strength movement that represents the strength to get thru adversity. 87 burpees representing people getting


Thursday – 10.5.17

  Plank off patty cake!  Always have fun!! Strength: 3×10 Back Rack Lunge (5r/5l) WOD: 15 Minute Clock: 1k Row Then 3 Rds 10 Hang Power Snatch (135/95) 20 Box Jump Over (24/20) In the time remaining: Max Thruster (135/95)


Happy Birthday Coach Mike!

Happy Birthday bud!! Strength: 4×3 Bench Press WOD: 43 T2B 15-12-9-7 Deadlift (225/155) Ring Dip 43 t2b


Tuesday 10/3/17 – Triplet + Finisher

We were having some website issues. Sorry for the delayed post! Here’s today’s wod.


Sprint WOD

Gravity Strength: 1rm power clean + push jerk WOD: 3 RFT 6 CNJ (185/125) 400m run 2 Rope Climb


Team WOD Saturday

9:30 throwing down for Liz!  Happy Birthday!! WOD: For Time: 800m Run (each partner runs 1 400 relay style) 60 HSPU (portioned as needed) 800m Run 40 Alternating Power Clean (155/105) 800m Run 60 S2O 800m Run 40 Synchro T2B


Friday – 9.29.17 – EMOM + Couplet

                  The kids learning the basics of the front squat WOD: EMOM x 10 20 Double Under 5 KB Swing (70/35) Immediately Into: 12-10-8-6-8-10-12 Alternating DB Snatch (50/35) Burpee Box Jump Over (24/20)


Thursday – 9.28.17 – Bench + Row

Signature pose all the way from CF OBX.  Way to go Phil! Strength: 1rm Bench Press WOD: 6 RDS: ROW 250m Rest 3:00 Max Effort each piece. Whiteboard = Fastest & Slowest times (Since 250m only takes ~ 1:00, people can work in with each other on the rowers). Finisher: 100 Weighted sit ups (plate)


Wednesday – 9.27.17 – Intervals

CrossFit Kids in full swing Strength: 1rm Hang Power Snatch WOD: 4 Rounds 400m run 10 Power Snatch (135/95) 1:1 work rest ratio


Tuesday – 9.26.17 – Triplet

Strength: 2rm Deadlift WOD: Buy In: 100 DU 9-7-5-3 Deadlift (70% of 2rm) Bar Muscle Up Cash Out: 100 DU