WOD Blog

Thursday, 5/7/2015


Zac getting a muscle up for the first time.  Back when CrossFit started you’d write in CrossFit headquarters and let them know when you get a muscleup and you’d get your name put on the website trophy case.  It’s still up!  Check it out here.

Now, tens of thousands of people have gotten muscleups but it doesn’t make it any less of a big deal.

You’re in the trophy case of my heart, Zac!


Workout of the Day

2 Rounds of complex with empty bar, then rest and repeat and add weight if perfect
3 High Hang Power Snatch
3 High Hang Squat Snatch

3 Rounds for time
3 High Hang Power Snatch
6 Hang Squat Snatch
9 Overhead Squats
400m Run

RX = 55% of max snatch


By |May 6th, 2015|Uncategorized|0 Comments

Wednesday, 5/6/2015


After each WOD feel free to hang out and get to know the people around you.  The people here are amazing!

Kari F’s birthday is today! She is having a birthday WOD at 4:30. If you don’t know what that is, ask a coach and we will be happy to tell you.
So if you plan on coming to 4:30 Daily tomorrow you will most likely be doing a different workout. PS- the workout is secret (Kari doesn’t even know!!!)


Workout of the Day

2 Rounds
25 Jumping Jacks
5 Burpees
5 reverse Burpee
10 Side to Side Lunges on pole
1 minute Calf Stretch
100 singles
25 Highest Jump Singles
25 Fast as possible singles
25 Alternatiting Feet Singles
5 Minutes Double Under Practice

15 minute AMRAP

3 Muscle Ups (3 pullups/3 dips modify)
15 Wallballs
20 Double Unders


By |May 5th, 2015|Uncategorized|0 Comments

Tuesday, 5/5/2015


We had a shoulder seminar a couple weeks ago.  A couple things that were covered:

1.  Listen to your coach – many of the form pointers coaches give you are to keep you safe.
2.  Some extra homework is super helpful for strengthening the shoulder.  Try to add 2 sessions a week where you are strengthing the shoulder with a light dumbell, surgical tubing (very cheap at home) or our fancy scapula jacking setup at the box here.  If you need some help getting started, ask a coach.


Workout of the Day

“Bear Complex”

5 Rounds, each round unbroken
5 reps of the following in this order:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Squat

Rest as needed between rounds.
Score on board = Highest weight achieved that was performed unbroken

(Log BOTH max weight and reps/weight to BTW)



By |May 4th, 2015|Uncategorized|0 Comments

Monday, 5/4/2015



Workout of the Day

Scapula Pullup Practice

Bench Press
(100% of max lift from 4/14 progression)
5@45%, 5@68%, 3@78%, then as many as you can at 86%

For time:
800m Run
100 OH Walking Lunges
80 Abmat Situps
60 Pullups
40 Slam Balls (heavy as possible)
20 Calorie Row



By |May 3rd, 2015|Uncategorized|0 Comments

Sunday, 5/3/2015


Chris S and the kiddos enjoying some Curious George before class.

Skill work at 3:30 will be rope climbs.


Sunday Funday Mashup

0:00 – 6:00
EMOM 2 rope climbs

6:00 – 7:00

7:00 – 19:00
For time (12 minute time cap)
Hang snatches (55% of 1RM)
Hip extensions (scale is superman)
Before every round do 100 (21) – 75 (15) – 50 (9) Double Unders

19:00 – 20:00

20:00 – 32:00
Run 200m
20 air squats
20 abmat situps
10 burpees



By |May 2nd, 2015|Uncategorized|0 Comments

Saturday, 5/2/2015


This is Melissa and Richard – they just joined a bit over a month ago.

They’ve been coming consistently and crushing it.  Keep it up!


Workout of the Day

7:30am – Mobility WOD with Coach Jen
8:00am WOD with Coach Jen
830am Oly Class – this class is only available for 10 at a time and is $50/month extra.  Email Jeremy to get on waiting list.
9:00 – Strength WOD with Rory
10:00 – All comers WOD – This months Silly Saturday is March 25th!
10am Sprinting school and 10am GWOD is off for now, but we’ll bring it back if more request it.  (email ecrossfit@gmail.com)

11am beginner class with Coach Holly IS ON!

11:15,  – Advanced WOD
2:30 —  WeDoWhatWeWant WOD



By |May 1st, 2015|Uncategorized|0 Comments