2020 8-Week Team Nutrition Challenge! Start the year fresh by resetting your eating habits by eating clean for 8 weeks and see the results! Info Session Saturday, Jan 4th @ 9-9:30 amStart- Jan 11, End- March 7, 2020 What is it? An 8 week challenge to eat...
STRENGTH
AMRAP X 20
1 Strict Ring MU/ 3 Strict Ring Dips
5 Strict HSPU
7 Strict Pull-up
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LITE N' TITE
AMRAP X 15
40 Lunges w/medball
200M Run w/medball
40 Sit-ups
200M Run w/medball
40 Push-up
Rest 5 Minutes
5 SETS
200M Sprint
Rest 1 Minute b/t
PROGRAMMING - WEEK 11/17-11/23
Log your scores on
WORKOUT OF THE DAY CROSSFIT OPEN 14.4 AMRAP X 14 60 Row Calories 50 Toes-to-bars 40 Wall Balls, 20/14 lbs, 10/9 ft 30 Cleans, 135/95 lbs 20 Muscle-ups Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click...
CLOSED FOR PAINTING...
The 2019 CrossFit Open has officially started!!Register HERE. The 2019 Open WODs will be programmed for classes on Friday from Feb. 21st-Mar. 25th Come for a fun atmosphere from 4pm-7pm for the official "Friday Night Lights". Heats will run during class times, briefings will happen...
Annual Team Paleo Challenge starts Jan 19th! Get more information about the challenge HERE. WORKOUT OF THE DAY A. Alt. Tabata Kip Swings/Hollow Rocks B. Ring Muscle-Up Drills (12min) C. Cape Town Qualifier Complete 2 Rounds For Time: 21 Alternating DB Snatch 50/35 150 Double Unders 9 Ring Muscle-Up *12 Minute Cap *Scaled 15 Burpee Pull-Ups Lite...
Annual Team Paleo Challenge starts tomorrow, Jan 19th! Get more information about the challenge HERE. 8:30 am Lite N Tite Strength: Take 5 min to work up to a weight for: E2MOM 10 5 Strict Pull-ups AHAP Scaled: 3-5 negative pull-ups/ or 10-20 sec chin above...
2019 7-Week Team Paleo Challenge! Shake off that extra holiday weight and get you body ready for the upcoming CrossFit Open in March with this incredibly effective challenge. Info Session Saturday, Jan 12th @ 10-10:30 am Start- Jan 19, End- March 9, 2018 Paleolithic Diet: Why? It is...
CrossFit A. Every 90 seconds for 6 sets, 1 Hang Power Clean + 1 Below Knee Hang Power Clean + 1 Power Clean B. In teams of 2, for time: Buy In, Relay 600M Farmer Carry 70/53 Then, 75 Cal Row 50 Power Cleans 135/95 50 Box Jumps 24/20 50 Power Clean 135/95 75...