Archive for: January, 2019

Friday February 1, 2019

“Focus on what is best for you at that particular time, at that particular moment. Forget everything else” A. AMRAP 20 75 Wallball @ 20/14 60/45 Cal Row 45 Toes to Bar 30 Burpee Box Jump Overs @ 24/20 15 Ring Muscle Ups Performance = RX Fitness: WB @ 20/14 to 9 Ft | 60/45…

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Thursday January 31, 2019

“Every pro was once an amateur. Every expert was once a beginner. So dream big and start now.” – Unknown Hey Team! We have a lot of people who ask us for road WODs while they’re away. We had all the coaches pick some of their favorites and share them with you on our website.…

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Wednesday January 30, 2019

“The cost of regular extended aerobic training is decreased speed, power and strength.” A. Back Squats 5×2 @ 75% B. Circus Act – 4 Rounds – AMRAP 3 60 Double Unders 16 DB Box Step Overs @ 50/35 AMRAP Cal Bike 1 Minute rest after each round *Score is Cal Bike Performance: 60 DU’s |…

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Tuesday January 29, 2019

“You are the hardest working person in the room” *Click Here to sign up for the CrossFit Open. Save the Dates: Thursday February 21 @ 8 pm – 19.1 Viewing Party Sponsored by Moriarty Physical Therapy Friday February 22 @ 5pm – 19.1 Friday Night Lights Sponsored by Major Abstract Corporation A. 2 Rounds for…

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Monday January 28, 2019

“Start wherever you are.” A. Front Squats – Build to a heavy single B. Bottleneck For Time: 27 Thrusters @ 115/80 27 C2B 27 Burpees over bar 21 Thrusters @ 95/65 21 C2B 21 Burpees over bar 15 Thrusters @ 75/55 15 C2B 15 Burpees over bar *Time Cap 18 Minutes Performance = RX Fitness:…

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Sunday January 27, 2019

“Focusing on fear doesn’t change the outcome” – Anonymous What about Cardio – Greg Glassman A. AMRAP 10 Turkish Get Ups @ 53/35 B. Annie 50-40-30-20-10 Double Unders Sit Ups Performance = RX Fitness 150-120-90-60-30 Single Unders | 50-40-30-20-10 Sit Ups Fit Light 100-80-60-40-20 Single Unders | 40-30-20-10 Sit Ups

Saturday January 26, 2019

“You have to make your actions match your ambitions” A. Divide and Conquer – Teams of 2 240 / 200 Cal Bike (between the two of you) Partner A: 75 C2B Partner B: 50 Clean and Jerks @ 135/95 then Partner B: 75 C2B Partner A: 50 Clean and Jerk @ 135/95 Performance: 240/200 Cal…

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Friday January 25, 2019

“A smooth sea never made a skilled sailor” A. Top Down – Within a 12 Minute window 25 Bar Facing Burpees 25 Squat Snatches @ 115/80 25 Bar Facing Burpees Remaining time establish 1 Rep Max Hang Snatch. Performance = RX Fitness: Squat Snatches = Hang Squat Clean @ 115/80 | Establish a 1 RM…

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Thursday January 24, 2019

“Mental toughness isn’t what everyone thinks. They think it’s stepping on a nail and still moving forward,that’s toughness. Mental toughness is staying committed to your process regardless of what’s going on around you.” A. Power Cleans 5×3 @ 75% B. Clean Pull 5×3 @ 90% C. Lucky Sevens – AMRAP 7 7 Unbroken Thrusters @…

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Wednesday January 23, 2019

“When you realize you control your shit, things fucking go.” – Gary Vee A. 4 Rounds 5 Front Squats @ 40% 5 Front Squats @ 55% 5 Front Squats @ 70% 2 Minutes rest after each round B. For Time 18-15-12-9 Hang Power Cleans @ 185/125 50 Ft HS Walk after each round *12 Minute…

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