Friday Night Lights 17.4 – Registration
Welcome to the CrossFit Open 17.4 Friday Night Lights event! Please read the below and sign up for the heat time that best fits your schedule. House Rules: • Open Registration not required to participate in Friday Night Lights • Register for the heat time that best fits your schedule • Show up early; to […]
Friday 3.17.17 WOD
Max Effort Lower Mobility 17.3 Prep; overhead, hips + pull WOD “CrossFit Games Open 17.3” Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat […]
Protected: Friday 3.17.17 WOD NOTES
There is no excerpt because this is a protected post.
Thursday 3.16.17 WOD
Dynamic Effort Upper Mobility Shoulder Extension WOD “If Looks Could Kill” 5 Rounds 15 Power Cleans (85,65) 12 Push Ups Directly Into: 5 Rounds 15,12 Cal Bike 12 Ring Dips $Out Close Grip Bench (7×3 @ 75%)
Protected: Thursday 3.16.17 WOD NOTES
There is no excerpt because this is a protected post.
Wednesday 3.15.17 WOD
Bring a Friend Day! Mobility Long Limb Lockout Fest WOD “Zeus” 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight Squats In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died […]
Protected: Wednesday 3.15.17 WOD NOTES
There is no excerpt because this is a protected post.
3.14.17 Box Brief
Early birds… winter storm Stella delays your CrossFit fun… Tuesday 3.14.17 5:45am, 9:30am & 12:00pm CANCELLED With 12-18″ of snow forecasted we are going to ask our Coaches and staff to stay home and out harms way. Stay tuned for more information on the evening classes.
Tuesday 3.14.17 WOD
Dynamic Effort Lower Mobility Kettlebell Quad Smash WOD “In Like Flint” 12min AMRAP Ascending Ladder 3,6,9,12,15… KB Swings (55,35) Goblet Squats (55,35) Burpees **Score total reps $Out Snatch (Snatch 60%/2 65%/2 70%/2 75%/2 (80%/2)2) Score 80% WOD NOTES
Protected: Tuesday 3.14.17 WOD NOTES
There is no excerpt because this is a protected post.
