WOD/Events

HEADS UP Beginning Today, Tuesday, November 15^th, the building will be completing men’s locker room repairs. The locker room will be out of service until Friday, November 18^th. We apologize for any inconvenience this may cause.
FREE CrossFit Intro Class tonight at 6:30pm. No experience needed just come on in! Bring a friend 🙂
Tonight! Core Blast at 5:40pm with Coach Claire! 30 Minutes of Core Workout
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Overhead Squat:
5 x 5 (A)
3 rounds:
50 Double Unders
30 Hang Power Snatches 75/55
10 Bar Facing Burpees (Lateral at BCF)
Finisher: 50 Strict Ring Dips for Time
Fx: 30 Kipping

HEADS UP Beginning Tuesday, November 15^th, the building will be completing men’s locker room repairs. The locker room will be out of service until Friday, November 18^th. We apologize for any inconvenience this may cause.
Tonight! FREE Mighty Meal Samples. Details Here
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Strength/Skill Schedule This Week
Monday: Bench Press
Tuesday: Overhead Squat
Wednesday: DB Step up and DB Curls
Thursday: Complex
Friday: Push Press
Saturday: Deadlift
Sunday: Turkish Get Ups
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Bench Press
3 x 5 (ME)
Partner WOD
For Time:
120 Cal Row
100 Deadlift 205/135, Fx: 135/95
80 Chest to Bar Pull Ups Fx: Pull Ups
60 KBS 32/24, FX 24/16
40 Pistols, Fx: Front rack KB Lunge 24/16
20 Cleans 205/135, Fx: 135/95 (Squat or Power)
Finisher: 50 GHD Sit ups for time
Fx; 100 abmat situps”

Yoga Today at 10am! FREE for Members or $10 for a friend to come with and Drop In!
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Front Squat
5 x 3 (A: 80-85%)
3 Rounds:
15 Box Jump Overs 24/20
15 Wall ball Shots 20/14 11″”/10′
15 Ring Dips
*if athlete breaks on wall balls they must do 5 additional ring dips in that round. ”

TONIGHT! Rock Climbing at Earth Treks! 4 – 7pm. More details Here
Also, TODAY at Noon: Free CrossFit Intro Class for anyone interested in trying CrossFit for the first time. Just come on in!
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Push Jerk
5 x 5 Touch and Go (ME)
5 Rounds:
200 m Run
Max UB T2B
*Round ends when athlete drops from bar

Finisher: RX: 12 rope climbs for time Fx: 8 rope climbs for time (bring your tall socks or sweat pants to protect your legs)

TODAY: Happy Veterans Day! We will be doing a WOD by Team RWB to commemorate this moment in history. Kat Urbanski from Team Red, White and Blue will be joining for the 6:30pm WOD. There is a hangout at World of Beer after the 6:30pm WOD and Veterans get their first beer free!
Saturday, Nov 12th: Rock Climbing at Earth Treks! 4 – 7pm. More details Here
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WOD for Warriors ‘competition’ in honor of Veterans Day
What
WOD for Warriors is a workout held on Veterans Day at gyms and boxes across the country. All proceeds from this event go directly to supporting Team RWB, whose mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.
Why
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.
Top Gym
This year, gyms will be competing against each other for total repetitions completed. More participants = more reps…and veteran and military reps count double, so be sure to find the veterans in your community and invite them to join you! The winning gym and two runner-ups will receive a prize package from Rx Equipped. Every rep counts!
 
**The significance of the repetitions in this workout can be seen in the layout where the 11min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.**
‘Armistice’
11 minute AMRAP
11- Power Cleans (RX-135/95)
11- Burpees Over the Bar
19- Deadlifts (RX-135/95)
18- Pull-Ups
*Adaptive or modified exercises can be used. All exercises can be scaled to your ability level.
Modified ‘Armistice’ (Without Barbell)
11 minute AMRAP
11- Push Ups
11- Burpees
19- Sit-ups
18- Air Squats”
 

Finisher: 15 Min EMOM:
1st Min: HSPU (choose a challenging number)
2nd Min: Tall Box Jumps (choose a challenging number)
3rd Min: handstand walking practice

TONIGHT! Core Blast at 6:40pm. Come on in and get a 30min Core Work Out. We may be possibly canceling this class if there is not enough demand for it.
Friday, Nov. 11: WOD for Warrors in honor of Veterans Day! Details Here
Saturday, Nov 12th: Rock Climbing at Earth Treks! 4 – 7pm. More details Here
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EMOM 8:
1 Hi Hang Power Snatch + 2 Low Hang Power Snatches
*ME Hollow rocks
27-21-15-9
Overhead Squats 115/80, Fx:95/65
Barfacing Burpees
*Courtesy MisFitAthletics.com”
Finisher: Accumulate 4:00 Plank on elbows

Thursday, Nov 10: Core Blast at 6:40pm. Come on in and get a 30min Core Work Out. We may be possibly canceling this class if there is not enough demand for it.
Friday, Nov. 11: WOD for Warrors in honor of Veterans Day! Details Here
Saturday, Nov 12th: Rock Climbing at Earth Treks! 4 – 7pm. More details Here
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EMOM 6
3 Deadlifts at 90-95% of 3RM or 5-10# heavier than last week
Row 2K
150 Double Unders
100 m Lunges
Finisher: Ring Push ups 3 x 10

Friday, Nov. 11: WOD for Warrors in honor of Veterans Day! Details Here
Saturday, Nov 12th: Rock Climbing at Earth Treks! 4 – 7pm. More details Here
TONIGHT: Free CrossFit Intro Class for people interested in trying CrossFit. 6:30pm just come on in!
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Bar Muscle Up Technique
AMRAP 12:
2-4-6-8, etc.
Hand Stand Push up
Power Snatches , 115/80, Fx: 95/65
Rx+ 135/95