“Open WOD 26.2”For Time: 15-Minute Time Cap80 Foot Dumbbell Overhead Walking Lunge (50/35)20 Alternating Dumbbell Snatches (50/35)20 Pull-ups80 Foot Dumbbell Overhead Walking Lunge (50/35)20 Alternating Dumbbell Snatches (50/35)20 Chest to Bar Pull-ups80 Foot Dumbbell Overhead Walking Lunge (50/35)20 Alternating Dumbbell Snatches (50/35)20 Ring Muscle-ups -OR- “First Score, Best Score”20 Minute AMRAP:200 Meter Run20 Air Squats20... Read More

Open Workout 26.2 _________________________________________________________________________________________Friday Night Lights – Week 2 Kickoff: 4:30 PM at ApolloTheme: Red, White & Blue – USA Night Event Flow: Weekly Schedule Thursday – Goat DayFocus on skills or movements that need some extra love.Friday – The Open WorkoutMorning classes and open gym as usual.Evening classes canceled for Friday Night Lights.Saturday – Normal classes at... Read More

Option A. “Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 Option B. “Lamancha”20 Minute AMRAP:200 Meter Run15 Burpees200 Meter Run20 Hollow Rocks _________________________________________________________________________________________Friday Night Lights – Week 2 Kickoff: 4:30 PM at ApolloTheme: Red, White & Blue – USA Night Event Flow: Weekly Schedule Thursday – Goat DayFocus on skills or movements that... Read More

5 Rounds Not for Time:2 Negative Back Squats (:03 descent)3 Turkish Get-ups (each side)1 Box Jump for Height _________________________________________________________________________________________Box Brief:Friday Night Lights – Week 2 Kickoff: 4:30 PM at ApolloTheme: Red, White & Blue – USA Night Event Flow: Weekly Schedule Thursday – Goat DayFocus on skills or movements that need some extra love.Friday – The Open... Read More

“Double or Nothing”5 Rounds:250/200 Meter Row7 Shoulder to Overhead (135/95)– 3-Minute Rest –5 Rounds:40 Double Unders10 Pull-ups ____________________________________________________________________________________ Box Brief:Friday Night Lights – Week 2 Kickoff: 4:30 PM at ApolloTheme: Red, White & Blue – USA Night Event Flow: Weekly Schedule Thursday – Goat DayFocus on skills or movements that need some extra love.Friday – The Open... Read More

Two Options:“Open WOD 26.1”For Time: 12 Minute Time Cap20 Wall Balls (20/14)18 Box Jump Overs (24/20)30 Wall Balls18 Box Jump Overs40 Wall Balls18 Medicine-Ball Box Step Overs (20/14) (24/20)66 Wall Balls18 Medicine-Ball Box Step Overs (20/14) (24/20)40 Wall Balls18 Box Jump Overs30 Wall Balls18 Box Jump Overs20 Wall Balls -OR- “One and Done”15 Minute AMRAP:10... Read More

Open WOD 26.1 ________________________________________________________________________________Box Brief:CrossFit Open Week 1 Details!  Teams are set!Check the image below to see whose team you’re on. Your team captain will be reaching out soon with more details. Each week we’ll post the weekly team challenges — complete them to earn points for your team! Scorecards can be picked up at the front... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2– Or –“Body Flow”20 Minute EMOM:Minute 1 – 15/12 Calorie RowMinute 2 – 20 Weighted Sit-ups (20/14) ____________________________________________________________________________________Box Brief:CrossFit Open Week 1 Details!  Teams are set!Check the image below to see whose team you’re on. Your team captain will be reaching out soon with... Read More

“Fun in the Sun”10 Rounds:100 Meter Run7 Box Jumps (24/20)1 Clean & Jerk ______________________________________________________________________________________Box Brief: CrossFit Open Week 1 Details!  Teams are set!Check the image below to see whose team you’re on. Your team captain will be reaching out soon with more details. Each week we’ll post the weekly team challenges — complete them to earn points for... Read More

“Assemble”For Time: teams of 260 Front Squats (135/95)400 Meter Farmers Carry (53s/36s)60 Toes to Bar2000 Meter Row60 Step-ups (50/35) (20) _________________________________________________________________Box Brief: CrossFit Open Week 1 Details!  Teams are set!Check the image below to see whose team you’re on. Your team captain will be reaching out soon with more details. Each week we’ll post the weekly team... Read More