Don’t let the shirt fool you.  Mike B. is running the Boston Marathon on Monday. If you see him wish him luck. This will be his first marathon WOD 4 Rounds for time of: Run 400 meters 15 Handstand Pushups 15ft. rope climb, 2ascents COMP TEAM: Daily WOD  Concentrate on good form HSPU’s  Full depth and full extension OR If you are beat up from Wednesdays WOD, there will be another workout written on the board tomorrow as well....

“The Battlefield!” WOD With a continuously running clock do….one 135lb Power Clean and Jerk the first minute, two 135lb Power Clean and Jerks the second minute, 3 135lb Power Clean and Jerks the third…..Continue until you fail to get the required reps within the minute. Comp Team…Rest...

WOD “Murph” For time: Run 1mile 100 Pullups 200 Pushups 300 Air Squats Run 1mile Partion the pullups, pushups, and squats as needed.  Start and finish with a 1 mile run.  20lb vest is optional. Comp Team.. Daily...

Rest Day/Makeup Day/Skill Development COMP TEAM: 10k run OR For Time: 5 unbroken double unders 10 unbroken double unders 15 unbroken double unders 20 unbroken double unders 25 unbroken double unders 30 unbroken double unders 35 unbroken double unders 40 unbroken double unders 45 unbroken double unders 50 unbroken double unders 45 unbroken double unders 40 unbroken double unders 35 unbroken double unders 30 unbroken double unders 25 unbroken double...

Please remember that today we will be hosting the Crossfit Games Open WOD #3.  The gym will be open for the daily WOD,  however at 11am we will be changing over to the Games WOD.  You still are welcome to come to the gym but your workout will be the CF games WOD.  Goodluck… WOD Run or Row...

WOD 1st Squat 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd 3 Rounds for time of: 50 Air Squats 20 Hack Squats, 135lb 20 Burpees Comp Team: Mob Wods or rest ATTENTION GAMES COMPETITORS…CF HQ is trying to correct any technical issues with the games website.  Right now you can log on to your individual competitor page and see the first three workouts posted with your scores.  Please log on and make sure your scores are entered properly.  If there...

Kevin Reando…..The AM “Master” WOD 1st Bench Press 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd AMRAP in 15min of: 15 KB swings 1.5/1 pood 15 Ring Dips 15 Good Mornings 15 Knees to Elbows Comp Team: Scale up WOD 2 pood/1.5 pood, strict ring dips (no kip), weighted GM’s, toes to bar (strict..no...

The future of CrossFit Kids.  Nathan Martin lifting more than his dad already. WOD 1st Deadlift 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd Power Clean 3-3-3-3-3 Stiff Legged Deadlift 10-10-10-10-10 Hip Ext 20X3 Comp Team……active rest…mobility work, run...

Eric from the AM class.  That’s right he did Grace in 1:38.  Look Out!! WOD 1st Shoulder Press 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd AMRAP in 15min of: 95lb/65lb Thrusters, 5reps 95lb/65lb Hang Power Cleans, 7reps 95lb/65lb Sumo Deadlift Highpulls, 9reps Comp Team…..Scale up daily wod row: 4 rds-500m as fast as you can.  2 min rest between rds then complete 5 sets of 10 chest to bar...

Rest Day/Makeup Day/Skill...

Please remember that today we will be hosting the Crossfit Games Open WOD #2.  The gym will be open for the daily WOD,  however at 11am we will be changing over to the Games WOD.  You still are welcome to come to the gym but your workout will be the CF games WOD.  Goodluck… CF GAMES OPEN WOD #2 15 MIN- AMRAP 9- 155LB/100LB DEAD-LIFTS 12 PUSH-UPS (WITH HAND RELEASE AT THE BOTTOM) 15-24″/20″ BOX-JUMPS ALL WORKOUTS WILL BE COUNTED...

Angela working on those Double Unders WOD 1st Squat 3-3-3 (or more) Set1=70% Set2=80% Set3=90% 2nd Five Rounds for time of: 50 Squats 50 Double Unders COMP TEAM…REST FOR...