• Tuesday November 21st

    Box News - Thanksgiving hours - North 7-10:30 and South 8-10.


     
    WOD

    Choice of Totals

    "CFT"
    Deadlift
    Back Squat
    Shoulder Press

    or

    "New CFT"

    Overhead Squat
    Bench Press
    Clean

    3 attempts at each lift for heaviest lift. Post total as score

    Cash Out

    with a running clock dead hang from pull up bar for a total of 5:00.  Every time you come off the bar complete 20 sit ups. Post time completed as score.

  • Monday November 20

    WOD

    Rest Day
    Open Active/Recovery
    North 11-1 and 5:30-7
    South 11-1 and 5:00-6:30

  • Sunday November 19th



    U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

    Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

    Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

    WOD
    Complete as many rounds as possible in 20 minutes of:
    Run 400 meters
    11 power snatches, 95/65
    17 pull-ups
    13 power cleans, 95/65

  • Saturday November 18th

    WOD

    "Deck of Cards"
    2 Person Teams

    As many cards as possible in 21:00 of
    Heart - Burpee Box Jump up and Overs 20 across
    Clubs - Thrusters 75/55
    Diamonds - DB Snatch 45/35
    Spades - KBS

    Jokers - Row 500 m (250 increments)

    Ace=21 reps
    King= 15 reps
    Queen= 14 reps
    Jack= 13 reps


    Scale loads as needed. Only 1 athlete working at a time.

  • Friday November 17th

    WOD

    AMRAPx18
    9 S2OH 135/95
    12 TTB
    15 Cal Row or 200m Run
    18 GS Box Jumps 24/20

    Rest 5:00

    Max Reps in 2:00 of
    Power Cleans 135/95


    FX
    9 S2OH Scale load
    12 TTB/V ups/ Sit Ups
    15 Cal Row or 200m Run
    18 GS BJ or Step Ups
    Rest 5:00
    2:00 Max reps of
    Power Cleans choose load 

  • Thursday November 16th



    WOD
    Rest Day
    Open/Active Recovery  
    North 11-1 ONLY
    No evening OG due to Lulu community workout. We will be doing "Tabata This" if you wanna come out and join us.

    South
    11-1 and 5:00-6:30pm

  • Wednesday November 15th

    WOD

    Conditioning
    20 Burpees
    10 Squat Snatches 135/95
    5 Bar Muscle Ups 2:1 C2B
    10 Squat Snatches 135/95
    20 Burpees

    BB/Strength
    EMOMx15

    1 Snatch P/S/S working up to heavy as possible


    FX

    20 Burpees
    10 Power Sn + OHS/Lunge
    10 Pull Ups
    10 Power Sn + OHS/Lunge
    20 Burpees

    EMOMx15
    Snatch P/S/S

  • Tuesday November 14th

    WOD

    BB/Strength
    Back Squats
    5-5-5-5-5 75-83% climbing

    Conditioning 
    35-25-15-5 reps of
    Wallballs 20/14 @10'
    70-50-30-10 reps of
    II Unders

    FX
    Back Squats
    5x5 across
    30-20-10 reps
    Wallballs
    60-40-20 reps of
    II Unders or att/singles

  • Monday November 13th

    WOD

    BB/Strength

    EMOMx20
    Odd - 3 Bench Press *choose load m- BW+/- f.75% BW+/-
    Even - 5 Deadlifts * choose load m- 1.5%BW +/- f 1.25-1.5%BW Should be TnGo

    Then
    Conditioning

    21-15-9 reps of
    Power Cleans 135/95
    HSPU
    Time Cap 12:00

    FX
    BB/Strength
    Choose moderate loads

    Conditioning
    21-15-9 of
    Power Cleans 95/65
    OH Press or Push Ups

  • Sunday November 12th

    WOD

    Rest Day
    Closed
    North and South

  • Saturday November 11th

    Box News- Newsletter PLEASE READ
    November 2017.pdf ..........in case you missed it.


    Sharing and Caring Charity Wod! Reminder: Adult only class at 7am, and then open to all Family/ parent/ child wods at the 8,9,10,& 11am. We will have Hotdogs, chips, and drinks severed from 10am-noon. If you have yet to pick up your shirt(s) they are in. All donations will be going to Sharing and Caring and are greatly appreciated! 

    *South WOD see below

    "Sharing IS Caring" 

    fight gone bad style partner wod

    3-5 Rounds of:

    Medball Squat Cleans 20/14

    Burpees

    OH Lunge w/ Plate 45/25

    Medball Sit ups (partners will work together on this one)

    Box Jump up and overs 24/20


    * In this workout you and your partner will move through each of the 5 stations. Partner 1 will work 30 seconds then partner 2 will work the next 30 seconds. After each minute, partners will rotate to the next movement.  The clock does not stop between exercises. After the 5 min round, athletes will get exactly 1 min rest before repeating. Score will be total reps for each movement. 

    Kids wod will be the same but scaled back a little.

    PLEASE BE PATIENT AS THE CLASSES WILL PROBABLY BE A LITTLE CHAOTIC AND CROWDED. EXPECT DELAYS AND REMEMBER THE CAUSE.


    South
    "McGhee"
    2 Person Teams. Only one athlete at a time. 

    Complete as many rounds in 30 minutes as you can of:
    275/205 pound Deadlift, 5 reps
    13 Push-ups
    9 Box jumps, 24/20inch box


  • Friday November 10th

    Box News- Newsletter PLEASE READ
    November 2017.pdf 


    In honor of all those that have raised the right hand, gave the oath to defend this great nation at any cost to include their life we say THANK YOU. In today's society so much is taken for granted. Even our freedom which is only possible because of the brave men and women that serve. Make sure and say thank you to every veteran you see today OR tomorrow.




    With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq.  He died June 8, 2006, after a roadside bomb exploded next to his vehicle during a combat patrol. He was deployed to Iraq in support of Operation Iraqi Freedom and attached to the Combined Joint SpecialOperations Task Force – Arabian Peninsula.. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

    WOD
    50 Pull Ups
    Run 400m
    21 Thrusters 95/65
    Run 800m
    21 Thrusters 95/65
    Run 400m
    50 Pull Ups

    Time Cap 35:00


    FX
    35 Pull Ups/Banded/Ring Row
    Run 300m
    21 Thrusters 75/55
    Run 800m
    21 Thrusters 75/55
    Run 300m
    35 Pull Ups

    Time Cap 35:00

RSS Feed