Monday 4.22.2019

Jake & Brando

“Cruise Control”
20 Minute AMRAP:

50/35 Calorie row
40 Ring push-ups
30 Deadlifts (185/135)
20 Burpee box jump overs (24/20)

Tomorrow’s Forecast:
Tuesday’s workout calls for back squat, strict press, burpees, and thrusters.

Box Brief:
Each year we like to support 3 competitions to rally our entire community behind. One of our choices in 2019 is The Girls Gone RX competition on August 10th at CrossFit Raw. It’s a team of 3 competition of all women. We’d love to have as many women competing at this event as possible and support them with everything we have. We will bring a BBQ, our tent and with each of your help, a massive community to cheer on our ladies. Who’s in?! Click the link here.

Tony & Danielle

Saturday 7.20.2019

Officer David Vanbuskirk

DVB
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 Wall balls (20/14)
1 Rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 Wall balls
1 Rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 Wall balls
1 Rope ascent

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.


Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

Box Brief:
If you would like to buy a t-shirt representing this event and supporting  Catholic Charities click the link here.

Friday 7.19.2019

Parker G


“Sand Rail”
Every 3 Minutes, for 24 Minutes

200 Meter run
5 Bar Muscle-ups
30 Double unders

Box Brief:
Apollo Movie night is on Saturday the 20th! Don’t forget to bring your favorite main dish, appetizer or dessert. Prizes will be awarded for the best dishes in each category.

Rob C

Thursday 7.18.2019

Brad W. & Amy

“Lockout”
For time:

2 Minute handstand hold
500 Meter row
2 Minute L-sit
500 Meter row
2 Minute support on rings
500 Meter row

Tomorrow’s Forecast:
Friday’s workout calls for wall balls, sumo deadlift high pulls, box jumps, push press, and rowing.

Box Brief:
This Saturday’s workout will be DVB. Each year we perform this workout on the anniversary of our local hero Dave Vanbuskirk. This workout is tough and can be done in teams.

#TBT Team Joel’s Angels

Wednesday 7.17.2019

Emily

“Rapunzel”
5 Rounds:

25 Push-ups
15 Deadlifts (205/145)
2 Rope climbs

Tomorrow’s Forecast:
Thursday’s workout calls for handstand hold, rowing, L-sit, and support on rings.

Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30 pm classes will be canceled to accommodate.

Apollo Movie night is on Saturday the 20th! Don’t forget to bring your favorite main dish, appetizer or dessert. Prizes will be awarded for the best dishes in each category.

Tuesday 7.16.2019

Louis

Back Squat
5 – 5 – 5
@5-20 lbs heavier than last week

Strict Press
5 – 5 – 5
@5-20 lbs heavier than last week

Tomorrow’s Forecast:
Wednesday’s workout calls for push-ups, deadlifts, and rope climbs.

Box Brief:
Each year we like to support 3 competitions to rally our entire community behind. One of our choices in 2019 is The Girls Gone RX competition on August 10th at CrossFit Raw. It’s a team of 3 competition of all women. We’d love to have as many women competing at this event as possible and support them with everything we have. We will bring a BBQ, our tent and with each of your help, a massive community to cheer on our ladies. Who’s in?!

This Saturday’s workout will be DVB. Each year we perform this workout on the anniversary of our local hero Dave Vanbuskirk. This workout is tough and can be done in teams.

Monday 7.15.2019

Eddy

“Oddball”
Teams of 2
8 Minute AMRAP:

Buy-In – 800 Meter Run
Box Jumps (24/20)
4-minute rest

8 Minute AMRAP:
Buy-In – 60 Burpees
Bar Muscle-ups
4-minute rest

8 Minute AMRAP:
Buy-In – 300 Double Unders
Hang snatch (95/65)

Tomorrow’s Forecast:
Tuesday’s workout calls for back squat and strict press.

Box Brief:
Apollo Movie night is on Saturday the 20th! Don’t forget to bring your favorite main dish, appetizer or dessert. Prizes will be awarded for the best dishes in each category.

Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30 pm classes will be canceled to accommodate.