Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Just a week away from CF Open WOD 18.1 night. After you register for the Open, come to the box Thursday night, February 22 at 8 pm for the Open Announcement.. Only Dave Castro knows what the workouts will be but you can win a FREE T-Shirt if you guess is close.

No Yoga at at 7:30 pm but there will be Open Gym available.

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Deadlift
Establish a 1 Rep Max

“Beginners”
Establish a 5 Rep Max

For time:
600 Meter MB Run 20/14
21 Burpees
18 Hang Power Cleans 135/95, Fx: 115/80
400 Meter MB Run 20/14
15 Burpees
12 Hang Power Cleans 135/95, Fx: 115/80
200 Meter MB Run 20/14
9 Burpees
6 Hang Power Cleans 135/95, Fx: 115/80

Rx+185/115

Just a week away from CF Open WOD 18.1 night. After you register for the Open, come to the box Thursday night, February 22 at 8 pm for the Open Announcement.. Only Dave Castro knows what the workouts will be but you can win a FREE T-Shirt if you guess is close.

No Yoga at at 7:30 pm but there will be Open Gym available.

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Open WOD: 15.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:
10 overhead squats 95/65, 6 Scaled:65/45
10 chest-to-bar pull-ups, 6 Scaled: Pull Ups

From 3:00-6:00

2 rounds of:
12 overhead squats 95/65, 8 Scaled:65/45
12 chest-to-bar pull-ups, 8 Scaled: Pull Ups

From 6:00-9:00

2 rounds of:
14 overhead squats 95/65,  10 Scaled:65/45
14 chest-to-bar pull-ups, 10 Scaled: Pull Ups

Scaled Masters 55+
*45/35
*Jumping Pull Ups

Etc., following same pattern until you fail to complete both rounds

Every 3:00 for 15:00
Row 300 meters

Just a week away from CF Open WOD 18.1 night. After you register for the Open, come to the box Thursday night, February 22 at 8 pm for the Open Announcement.. Only Dave Castro knows what the workouts will be but you can win a FREE T-Shirt if you guess is close.

No Yoga at at 7:30 pm but there will be Open Gym available.

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Snatch:
Every :90 for 15:00
Perform 1 Hang Snatch + 1 Overhead Squat
*Increase Weight every set

“Beginner”
Every :90 for 15:00
Perform 2 Hang Power Snatches + 1 Overhead Squat
*Use PVC for OHS if needed.

EMOM 15:
1) 2 Front Squats (ME: From the Rack)
2) 3-5 Muscle Ups,Fx:7-10 Ring Row (Feet on Box if possible) Get in the Ring Thing!
3) 20 KB Russian Twists (ME)

Fitness & performance:
Valentines Day Partner WoD
In teams of one guy and one girl, for time:
Row 1000m
50 overhead walking KB lunges, 24/16
50 kettlebell swings, 24/16
50 kettlebell cleans, 24/16
50 kettlebell push press, 24/16
50 pushups
50 squat cleans (95/65)
50 box jumps (24/20)
50 sit-ups
50 burpees
Row 1000m
RX+: 32/24 and 115/80
*Only one partner working at a time.
**Compare to 2/14/17, 2/14/2016 and 2/14/2015

Note: Teams must share the same barbell for squat cleans and adjust the weight each time they switch.

“Grace”
For Time
30 Clean and Jerks 135/95 (Power Clean)

Fx: Grace
30 Clean and Jerks 115/80 (Power Clean)

*12:00 Cap
*Compare date: 5/26/2017

EMOM 14:
Even: 2 Strict Press (A)
Odd: 200 M Run