5.23.14 Box Brief
New apparel has arrived! Grab your new swag at the Box
Saturday 5.23.15 Competitor WOD
Rest Day
5.22.15 Box Brief
Memorial Day Weekend Schedule Saturday 5.23.15 – 8:30 and 9:30am WODs, No Yoga Sunday 5.24.15 – 8:30 and 9:30am WODs, No Barbell Club Monday 5.25.15 – 8:30 and 9:30am WOD only
24 Hero WODs in 24 Hours Event
Event Format: All athletes will be required to sign a liability waiver, as this event is far beyond the typical CrossFit workout or endurance event. As with the last two years of this event, we will have a “team” format available: this allows for teams of up to four athletes to share the workouts and […]
Friday 5.22.15 Competitor WOD
Strength Snatch (2 Reps EMOM for 10min @ 60% ) **At 10min mark find 1RM Snatch WOD “Randy” For Time: 75 Power Snatches, 75#
5.21.15 Box Brief
Lost & Found All Lost and Found items at the Boxes will be donated after Friday 5.22.15. Please have a look to see if you left anything behind.
Thursday 5.21.15 On-Ramp
@CFR5 On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups
Thursday 5.21.15 Competitor WOD
Max Effort Lower Strength Back Squat (3RM – with a 2 sec. pause) WOD Happy 32nd Birthday Susan DeLeo! 32 Barbell Complexes • 1 Complex = Deadlift + Clean + Front Squat + Shoulder to Overhead + Back Squat + Shoulder to Overhead (you may combine movements) • Athlete picks their own weight • Add an […]
Thursday 5.21.15 Barbell Club
@CFML a: Clean and Jerk (5×2, 3×1) @50/60/70… 8 sets total – 25 minutes b: Snatch Balance + OHS (4×3+1) 3-5% heavier than last week c1: Front Squat (3×5) @73, 3% heavier than last week 2 sec pause on reps 1 & 2 c2: Snatch Grip RDL (3×5) 3 sec down, 1 sec hold below knee, 3 sec up, 3-5% heavier last week […]
5.20.15 Box Brief
New Apparel Has Arrived! Pre-ordered? Pick yours up in the Coaches office. Forgot to pre-order, only a few additional sizes remain and several are already sold out. 24 Hero Wods in 24 Hours Tagging and bagging this year’s shirts! We will have these available at CFML on Friday. If you have notified us of your […]
