11 Jan

Posted at 20:00h in WOD

This Saturday's Schedule will be a little different to accomodate for the Paleo Challenge Info Session: 8am Lite N Tite 9am Regular CrossFit 10-10:30am Paleo Challenge Info Session 10:30am Regular CrossFit 11:30am Barbell Club Paleo Challenge starts Jan 21! Come to the info session this Saturday to learn about how the...

10 Jan

Posted at 20:00h in WOD

This Saturday's Schedule will be a little different to accomodate for the Paleo Challenge Info Session: 8am Lite N Tite 9am Regular CrossFit 10-10:30am Paleo Challenge Info Session 10:30am Regular CrossFit 11:30am Barbell Club Paleo Challenge starts Jan 21! Come to the info session this Saturday to learn about how the...

09 Jan

Posted at 20:00h in WOD

Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. Hero WOD: “Abbate” 1 mile run 21 C&J 155/105 800m run 21 C&J 155/105 1 mile run Lv1: 95/65 Lv2: 135/85 Running not your thing? Ask your coach about rowing option or running less distance. Log your...

08 Jan

Posted at 20:00h in WOD

Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. WOD: Part A: Burpee EMOM 5 Lv1: 9 burpees Lv2: 12 burpees Lv3: 15 burpees 2 min rest Part B: Tabata Single arm DB Squat Clean Lv1:25/15 Lv2:40/25 Lv3:50/35 1 min rest Tabata Row for Cal Strength: Deadlift 4x8 (~65%) 6pm Lite N Tite "FGB"...

07 Jan

Posted at 20:00h in WOD

Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. Strength: Strict Press 5x5 E2M (~72-75%) WOD: CrossFit Open 12.3 18 min AMRAP 15 Box Jumps 24/20" 12 Push Press @ 115/75 9 Toes-to-bar Lv1: 65/45 Lv2: 95/65 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD...

06 Jan

Posted at 20:00h in WOD

Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. Skill/ Strength: 5 sets of this pull-up Complex: Lv3: 3 pull-ups+ 2 C2B + 1 bar MU Lv2: 3 C2B + 3 pull-ups Lv1: 3-5 pull-ups (kipping practice, banded as needed) WOD: 5rds- 1 min stations...

05 Jan

Posted at 20:00h in WOD

Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. Strength: Back squat 4x10 E3M Start at 60% and increase each set as desired. Pro-tip: When working up to 60%, only do sets of 4-5 reps. Partner WOD: 10 min AMRAP 15/10 cal Row 5...

04 Jan

Posted at 20:00h in WOD

Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. Skill: 15 min- HSPU kipping Progression -tripod to headstand -headstand to push up -headstand kick to wall Lv4- free HSPU with partner WOD: for time 25 HSPU For time Rest 2 mins 25 hang squat cleans for...

03 Jan

Posted at 20:00h in WOD

Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. Strength: Snatch High Pull 3x3 Snatch pull 3x3 WOD: 5rds for time 400m run 25 Sit-ups 25 RKBS Lv1: 53/35 Lv2: 62/44 Lv3: 70/53 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here...

02 Jan

Posted at 20:00h in WOD

Warm: 5 min AMRAP BB warm up 3 reps of each: DL HPC FS PP BS Strength: 8 EMOM Hang Clean + Clean WOD: Open 11.3 5 min AMRAP Squat Clean and Jerk Lv1: 95/65 Lv2: 135/95 Lv3: 165/110 (Power clean + front squat is OK) ...