9am: NO YOGA TODAY 10am: Olympic Lifting 11am: Endurance WOD 12noon: Open WOD 14.3 ENDURANCE WOD 5 Min AMRAP 400m run M.E. Pullups for remaining time ——-2 min break——5 min AMRAP: 400m Run M.E. Situps for remaining time ——–2 min break——– 5 min AMRAP 400m Run M.E. Squats  for remaining time ———2 min break——— 5...Read More

8am – Beginners Crossfit 9am: CrossFit 10am: 14.3 Open WOD 11am: St.Pukies Day Workout   For Time: 21 Thrusters, 95/65 21 Toes through rings 800m Run 15 Thrusters, 115/75 15 Toes through rings 400m Run 9 Thrusters, 135/85 9 Toes through rings 200m Run St Pukies Day WOD Saturday at 11am St Pukie’s Day WOD...Read More

12 Min to establish a heavy power snatch Then… “Wacky Wiser Partner Friday” 15 min AMRAP: Partner 1: Row for Calories While…. Partner 2: completes 1 round of: 1 Rope Climb 10 Pistols, alt Farmers carry shuttle run, 70/53 (20ft – 40ft – 60ft) – Switch roles after 1 round is completed. *Post total calories...Read More

Front Squat 3-3-3 Then 10 Rounds of: 9 Wall Balls 12 Box Jumps 15 Pushups 7:30PM Strength Class Post loads and times to comments:Read More

Flight Simulator: Double Unders 12 Min Cap 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 * Scale rep scheme to ability Then… 3 Rounds: 50 Air Squats 6 Muscle Ups 12 KB Swings, 70/53 Coach Jenny thrilled to find Zombie Baby’s Parents  Read More

15 Minutes to Heavy Power Clean and Push Jerk Then…. 4 Rounds 400m Run 10 Power Clean and Push Jerk 135/95 Don’t forget, the St Pukie’s Day WOD is this Saturday at 11am! We will still have our regular morning classes.  If you don’t come to the pukie wod, Catt Damon will bite your face!!...Read More

14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 95-lb. overhead squats, 12 reps 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 95-lb. overhead squats, 14 reps 14 chest-to-bar pull-ups Etc., following same pattern until you fail to...Read More

9am: Yoga (no open gym) 10am: Olympic Lifting W/Ryan 11am: Endurance 12pm: Open Workout 14.2   Complete the following in any order… 2 mile run 2000m row 250 DU 3 more platforms added to the Open gym/Strength area. Please return free standing racks back to each platform when you’re done.  Read More

Pop Quiz Everyone will be doing our baseline as a test to compare against when you started. In case you are a veteran from CFWC 2.0 or just plan forget… 500m row 40 squats 30 situps 20 handrelease push-ups 10 pull-ups Time to beat Jimmy Wiser 4:21 Then 1RMTurkish Getup/1RM Windmill We will be exploring...Read More