2.15.15 Box Brief
Don’t Forget…..Pull Up & Muscle Up Clinic Sunday 2.15.15 Pull Up & Muscle Up Clinic Location – CrossFit R5 10:30 – 11:30am Pull Up Clinic 11:30am – 12:30am Muscle Up Clinic No need to sign up in advance. Just show up! Join local Gymnastics Coach Beck Caplan for 2 gymnastics clinics focusing on CrossFit most […]
Sunday 2.15.15 Competitor WOD
Rest Day
2.14.15 Box Brief
Valentines Day Partner WOD & Party On Saturday, February 14th, bring in your Valentine or partner up with someone at the Box for a great Valentine’s Day themed workout and party. Our very own Chef Paul will be bringing in appetizers and we will have a mimosa and bloody mary bar for your post WOD cool […]
Saturday 2.14.15 Competitor WOD
Strength Snatch Complex (1RM Power Snatch + Snatch) WOD #1 “The Break Up” Teams of 2 1,2,3,4,5,6…. Shoulder to Overhead (95,65) Burpees **Each Athlete will have their own barbell and will work at the same time. EMOM both Athletes will complete the given reps in the ladder. As soon as one fails to complete the needed […]
Saturday 2.14.15 Crossfit Kids
Saturday 2.14.15 Crossfit Kids Warm-up Lumber Jacks and Farmers Weightlifting Kettle bell swings Game Build a fort Gymnastics Junkyard dog push ups Obstacle Course! “Blazing Byrnsy” wall walk–5 burpees–crawl ubder the benches–climb over the boxes—backwards balance beam–0flip on rings—log roll Metcon 10 KB swings 10 wall walks 10 squats
2.13.15 Box Brief
Valentines Day Partner WOD & Party On Saturday, February 14th, bring in your Valentine or partner up with someone at the Box for a great Valentine’s Day themed workout and party. Our very own Chef Paul will be bringing in appetizers and we will have a mimosa and bloody mary bar for your post WOD cool […]
Friday 2.13.15 Competitor WOD
Max Effort Lower Strength Deadlift to a 2″ negative (1RM) Stand on a 2″ Foam Pad WOD “Ecto-1” 3 Round 20 KB Swings (55,35) 15 Toes to Bar 10 Front Squats (115,75) –3min rest– 2 Round 15 KB Swings 10 Toes to Bar 5 Front Squats –3min Rest– 1 Round 100 Dubs (x2) **Score time minus […]
2.12.15 Box Brief
The Real Reason Why People MUST Squat Differently There is absolutely no one size fits all squat position. If you don’t believe me, you are in for a treat. his article will help show you why athlete comfort should dictate squat stance width, why some people’s (not EVERYONE) feet point out (no matter how much “mobility” […]
Thursday 2.12.15 On-Ramp @CFR5
@CFR5 On-Ramp Class #2 Skill Review: Squat Dead Lift Push Ups New Skill: Standing Press Push Press Push /Split Jerk Box Jumps W.O.D.: 8min AMRAP 10 Box Jumps 10 Push Presses 10 DeadLifts
Thursday 2.12.15 Competitor WOD
Dynamic Effort Upper Strength Hang Clean (3×3 @ 70% from blocks, bar above knee. Full Squat) Strength Hang Snatch (3×3 @ 70% from blocks, bar above knee. Full Squat) WOD “Rowing Nancy” 5 Rounds 250m Row 15 OHS (95,65) **20min time cap Special Strength 6×3 Klokov Press @ 70% 1RM Special Strength 50 banded pull downs Abs/Core […]
