Move forward! Maintaining what you have doesn’t make you better. Move forward! Workout –
If you did not test your Front Squat max yesterday make sure you do it today! Open Gym!!! For those
We have been working through a front squat cycle for the last 5 weeks. Today we are going to test ou
You can’t changed something you don’t have control of. Stop worrying about that stuff
A. Olympic Lifting: Snatch – Work up to a one rep max B. 10 Min AMRAP: 3-3, 6-6, 9-9, 12-12, 1
Inconsistency is the enemy to progress! Workout: A. Push Jerk – Work up to a heavy single from
Excessive calories in your diet is the issue. Eliminate calories
A climb to the summit starts with one forward. A. Olympic Lifting
Workout: A. Olympic Lifting/Conditioning Squat Snatch: 3 E
Figure out how to give your best. Your best is always enou
Awesome week of work so far! Lets keep it rolling. Workout
Workout: A. For Time: Metcon 10 DB squats 50, 35RX 35, 25F 2 Bear Crawls
Great work yesterday with nearly everyone pushing to get a
Workout: A. 14 Min AMRAP: 10 Squat Cleans 20 HRPU (HSPU
New Front Squat cycle starts today! Weightlifting: Front S
Workout: A. 10-20-30 Deadlifts 225, 145RX 185, 125F 155, 105L Box
Its our first full week back after the holidays! Make sure
Workout: A. Strength/Weightlifting Cleans: 30 Reps for time – 10 Min Cap
Christmas Holiday Hours: Monday (Christmas Eve) 12:00 Noon
Weather Update: We are going to hold the 4:45pm and 5:45pm
Saturday Workouts: For the next few weeks we are going to
We had an awesome event this weekend! A special thanks to
Workout: Open Gym! 5:45pm Mobility class *It looks like we
Weekly Schedule Change: Due to the competition on Saturday we wil
Weekly Schedule Change: Due to the competition on Saturday
Weightlifting: Overhead Squat: Work up to a heavy 2 rep se
Happy Veterans Day! Hero Wod! “DORK” For Time: 33 Back Squats 225, 155RX 185, 135F 1
We need your help to grow! Did you know that the #1 market
Weightlifting: Overhead Squat: Work up to a heavy 4 rep se
Saturday Morning Classes: For the past several weeks our S
New Workout Abbreviations: Here is a list of the new abbre
Weightlifting: Overhead Squat: Work up to a heavy 5 rep se
Awesome attendance and work on your heavy back squats yest
Congrats to everyone who worked hard to achieve their 3 and 6 mon
Workout: A. Overhead Squat: Establish a 3 rep max from the
Workout: A. Snatch Balance: Work up to heaviest load possi
This week only we will be holding open gym Wednesday and regular classes Thursday. Come get a
Awesome week ahead! Coach Adam will be out of town until T
Awesome work to everyone who made it through yesterday’s me
Weather/Schedule Update: As of this morning Florenc
Weather: Bad weather is likely coming to North Carolina to
Workout: A. Push Jerk: 10-8-6-4-2-1-1-1-1 B. 12 Min AMRAP:
Schedule Change – Thursday: Due to a minor surgery f
Schedule Change – Thursday: Due to a minor surgery for coac
The service road in front of the gym has been repaved! Hap
Labor Day Weekend Schedule: Friday: 6:45pm Class Canceled
Labor Day Weekend Schedule: Friday: 6:45pm Class Canceled
Home Work: Yesterday we asked two questions. Why did I sta
Home Work: Ask yourself two questions. Why did I start CrossFit?
Workout – A. For Time: 21 Power Snatch 115, 75RX 85, 55L 21 O
The CrossFit Games took place last week and over the weekend. If
It has been a tough training week so far! Due to lack of a
Awesome attendance yesterday! lets keep it going. Workout: A. Time Trial
Back to Work! Workout: A. For Time: 30-20-10 Sumo Deadlift High P
Competition: We have two local team competitions coming up in the next c
Quick Tip: Proper hydration before and AFTER a tough workout is k
We hope everyone had a great weekend! Lets get to work. Wo
Goals: We are now 4 months into our 3 and 6 month goals. H
Workout: A. For Time: 150 Double Unders or 50 Cal Row 75′ DB Walki
Workout: A. 20 Min AMRAP: 50-40-30-20-10 Abmat Crunches Bu
Hours: We will now be running our Foundations classes at 6:45pm on Tuesd
July 4th Schedule: 10:30am workout only Workout: A. For Time: 2 Rounds: 6 Ring Dips & Pull Ups O
Holiday Schedule: Our schedule at the end of this week will be slightly
Congrats to all of our Athletes who competed over the weekend. It
We have a couple teams competing at the CrossFit TTG competition
We have a couple teams competing at the CrossFit TTG compe
A. For Time: Bear Crawl (Buy In) 1 DB Lunge 50, 35RX 35,
HYDRATE! Its warm out. Make sure you are keeping up with y
Spring Referral Program: From now until July 1st we will b
Workout: A. 5 Rounds: 1 Min AMRAP 10 Bar Burpees ME Power Snatch
Spring Referral Program: From now until July 1st we will b
Open Gym!!! For those of you that want to get better at CrossFit:
We had a great turnout yesterday for out Memorial Day hero
Memorial Day Holiday Schedule: Thursday: Regular Classes (
Memorial Day Holiday Schedule: Thursday: Regular Classes (No Open
Open Gym!!! For those of you that want to get better at Cr
Open Gym!!! For those of you that want to get better at Cr
Spring Referral Program: From now until July 1st we will b
Workout: A. Hand Stand Walk: Practice B. 3 Rounds: 400 M Run 25 T
Spring Referral Program: From now until July 1st we will b
Open Gym!!! For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK H
Workout: A. 10 Min AMRAP: 20 Burpee Box Jumps 30 Snatches 75, 4
Competitions: On May 5th coach Adam will be competing at the Batt
The man is not being paid. We are committed to having a large Sat
Workout: For those of you that want to get better at CrossFit: CO
Are you eating meat and vegetables, nuts and seeds, and some frui
The CrossFit Level 2 Trainers Course was a success! Many n
Our weekly schedule will be slightly different this week due to C
Our weekly schedule will be slightly different this week d
Check out this post from our very own Peter Tauber! Congrats to everyone who pushed themselves hard
A. 5 Rounds: 9 Clean and Jerks 105, 70RX 85, 55L 9 Ove
Great work on 18.4! Workout A. 2 Rounds: 20 Bar Burpees 2o
For those of you that want to get better at CrossFit: COME TO OPE
I looks like we are going to have bad weather moving in this afternoon. Be sure to make it in early
Workout 18.3 2 Rounds: 100 Double-Unders (100 Singles S) 20 Overhead Squats 115, 80RX (45, 35
For those of you that want to get better at CrossFit: COME
Awesome work on 18.2! Now back to training for whats to co
On Friday evening at our after Open workout dinner we anno
Let the hard work and festivities continue. This Fr
Endurance Row: 10X250 @ Max Effort 1 Min Rest Between Ro
For the next 5 weeks many athletes at the gym will be competing i
Competition and Expectation: It is normal in CrossFit to f
Endurance Row: 10X250 @ Max Effort 1 Min Rest Between Ro
Workout: A. Push Press: 10-8-6-4-3-3-3-3 B. 12 Min AMRAP:
Register Here: https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete
Endurance Row: 10X250 @ Max Effort 1 Min Rest Between Rounds Fo
Workout: A. 10 Min AMRAP: 10 Box Jumps 24, 20RX 10 Deadlif
Injury Prevention: All CrossFitters are athletes. All athl
Workout: A. 14 Min AMRAP: 21 Bar Burpees 21 Power Snatch
A. 3 Rounds: 4 Min AMRAP – 15 Burpee Box Jumps 40 DB
A. Warm-up/Skill: For Time 40 1 Arm Overhead KB Squats B.
This coming Saturday coach Adam will be competing in the Sua Sponte Game
This coming Saturday coach Adam will be competing in the Sua Spon
A. Time Trial: 1 Mile Run B. 2 Rounds: 1 Min Power Clean
We hope everyone had a fun week playing in the snow. We ar
We had a great snow and most side roads are still covered.
A. 3 Rounds: 100 Double Unders (200 Singles S) 50 Cal Ro
We had awesome attendance last week! If you are one of the
A. 6 Rounds: 250 M Row 10 Burpees B. 6 Rounds: 9 Box Jump
Row Endurance: 10 Rounds: 100 M hard 100 M Moderate 100 Recovery
A. Weightlifting: 4 Hang Cleans + 4 Front Squats + 4 Jerks Comple
For those of you that want to get better at CrossFit: COME
We will be keeping an eye on the weather this evening. As
New Year Holiday Schedule: Friday 12/29: 6:45pm Canceled Saturday 12/30:
Endurance Wod: ROW WORKOUT OPTION #2 Part 1: 500m at fast
New Year Holiday Schedule: Friday: 6:45pm Canceled Saturda
We hope everyone had a Merry Christmas! Lets get back to w
Aerobic Capacity: How efficiently the body consumes and uses energy. Aerobic exercise is the key to
Christmas Weekend Schedule: Friday 12/22: 6:45pm Canceled Saturda
A. 8 Min AMRAP: 40 Cal Row 30 Shoulder to Overhead (105/70Lbs) 20 Bar facing Burpees B. 8 Min AMRAP:
For those of you that want to get better at CrossFit: COME TO OPE
A. 3-9-15-21 Thrusters 95, 65L 115, 75RX Burpee Box Jumps B
A. 12 Min AMRAP: 30 Power Snatch 75, 45L 95, 65RX 30 B
We would like to officially welcome our newest members Fre
Great week of workouts and attendance so far. Lets keep up the go
Endurance Wod 30 Min AMRAP: 800 M Run 50 HRPU (HSPU rx
We would like to welcome our newest member Dennis Schulz to the SoCap team! Be sure to introduce you
We hope everyone had a good thanksgiving break. Now back t
Thanksgiving Holiday Schedule: Thursday – Closed Friday
A. Thruster: 10-8-6-4-2-1-1-1-1 B. 16 Min AMRAP: 16 Burpee
For those of you that want to get better at CrossFit: COME
We are going to continue establishing heavy attempts with
We have had a great week of workouts and attendance so let
For those of you that want to get better at CrossFit: COME
A. Deadlift: 10-8-6-4-2-1-1-1-1 Start light. Increase weig
A. Complex: 2 Cleans + 2 Squats + 2 Jerks Work up to heavi
For those of you that want to get better at CrossFit: COME
For time: 60 Pistols 50 Deadlifts 95, 65L 115, 75RX 40 B
Thanks to everyone who came for the workout on Saturday! W
Our Saturday morning class is a great way to finish your week on
A. Complex: 1 Clean + 1 Hang Clean + 2 Front Squats Work up to a
CrossFit HQ Wod 5 Rounds: 20 wall-ball shots 20, 14 20 sumo deadl
Sorry for the late post people I published earlier this morning b
For those of you that want to get better at CrossFit: COME
If anyone has a apartment or neighborhood online portal please share thi
Back to Work! A. 2 Rounds: 40 Cal Row 40 Thrusters 85, 55L
For those of you that want to get better at CrossFit: COME TO OPEN GYM A
A. 11 Min AMRAP: 11 Deadlifts 155, 105L 185, 135RX 11 B
A. 1 Front Squat + 1 Jerk: 2-2-2-2-1-1-1-1 B. For Time: 50
A. For time: 50 Wall-Ball shots 15 cleans, 95, 65L 135,
A. Snatch: 10-8-6-4-2-1 Increase weight after each set.
For those of you that want to get better at CrossFit: COME
A. 10 Min AMRAP: 5-10-15-20-25 Shoulder to Overhead
A. 6 Rounds: 15 Overhead Squats 85, 55L 95, 65RX 15 Toes
For those of you that want to get better at CrossFi
Great work on Monday and Tuesdays tough workouts! lets get
A. Complex: 4 Front Squats + 1 Jerk – Work up to a max effo
A. Overhead Squats: 8 rep max (from ground) B. 14 Min AMRAP: 7 Burpee Pull Ups (Ring M
For those of you that want to get better at CrossFit: COME
Back to work after a couple of days off! Let’s get this. Workout: A. 10 Min Emom
Labor Day Schedule: We will be closed Monday for Labor Day. All o
For those of you that want to get better at CrossFit: COME
As a crossfitter we are all athletes. As an athlete we all
A. 7 Min AMRAP: 10 Box Jumps 30, 24 RX 5 Cleans 175, 115L
Lets get off to a great start this week! A. 10 Min EMOM: 4
A. 15 mins to find a heavy 1 rep Squat Clean B. “Running Ci
A. For Time: 25-20-15-10 50-40-30-20 Power Snatch 85, 55L
New week new workouts! Let’s get to work. A. 16 min AMRAP: 10 clean & jerks 115, 75L 1
We train these lifts every week. Now its time to test them
A. Jerk: Work up to a one rep max from behind the head. Sh
For those of you that want to get better at CrossFit: COME TO OPE
Awesome work in the Monday classes! Lets keep it rolling t
A. Clean & Jerk: 3 reps at each weight. Work up to the heaviest 3 reps possible. B. 13 min AMRAP
For those of you that want to get better at CrossFit: COME
New Day New Week! A. 1 Mile Run: Time Trial B. 10 Min AMRA
For those of you that want to get better at CrossFit: COME
A. Squat Snatch: 5 Singles at heaviest load possible. Work up slo
We will be holding a normal class schedule today due to the limit
We hope everyone had an awesome July 4th Holiday. Now back
July 4th Holiday Schedule: Saturday – 10:30am Regular Class Monday – 4:45pm-6:45pm Open Gym Tues
For those of you that want to get better at CrossFit: COME
A. Complex – 1 Front Squat + 1 Jerk: Work up to a max effor
A. Clean – Work up to the heaviest 3 reps possible in 1 min
A. For Time: 800 M Run 16 Shoulder to Overhead 125, 85L 155, 105 RX
A. Power Snatch: Work up to the heaviest 5 rep set possibl
A. Complex – 1 Clean + 2 Jerks: Work up to heaviest load po
For those of you that want to get better at CrossFit: COME
A. 4 Rounds: 60 Double Unders (150 Singles) 12 Burpee Pu
A. 2 Rounds: 800 M Run 15 Overhead Squats 115, 75L 135, 95RX 30
A. For Time: 100 Double Under (Buy In) 3 Rounds: 10 Shoulder to O
For those of you that want to get better at CrossFit: COME TO OPEN GYM A
A. Back Squats: Work up to a heavy 6 rep B. 5-10-15-20-15-10-5 Burpee Wa
A. Snatch: Work up to heaviest 3 reps in 1 min possible. B. 5 Rou
A. Split Jerk: 15 x 1 Rep push press Max (from rack) B. 3 Rounds:
It’s a new day and new week! Start planning now on how you can mak
The new shirt order should be in today or tomorrow! For th
We have several new-old stock large shirts for sale for $10.00! The orig
We have several new-old stock T-Shirts that have been saved for a rainy
A. Squat Cleans: 5 Reps in 90 seconds. Work up to heaviest
Our Personal Training Special is up and running and members have
A. Squat Snatch: 5 Reps in 90 seconds. Work up to heaviest
A. Push Press: 3 Rep Max B. 7 Rounds: 7 Power Cleans 115, 75L 1
Festivus Games: We had a great turnout with roughly 15 people com
Saturday Open Gym: We will hold open gym Saturday morning
April/May Referral Program: From now until May 31st any me
Congrats to Susan Behrooz for getting a $100.00 credit for
A. Power Clean: 7 Rep Max B. For Time: 50 Cal Row 50 V-Ups
GOOGLE REVIEWS: We know you love the gym. Let the world know by g
GOOGLE REVIEWS: We know you love the gym. Let the world kn
A. For time: 1000 M Row 21 Thrusters 21 Burpees 750 M Row 15 Thrusters 1
Set goals. Start working toward them immediately. Sign up for a local co
The open is over! Great work to everyone who attempted the workou
The spring party hosted by Peter and Mona Tauber was a huge success! We had a t
Open Gym! WORKOUT 17.5 10 rounds for time of: 9 thrusters 35 double-unders VARI
The last open workout is tonight! Be sure to check it out on CrossFitGam
One more open workout to go! Great work to everyone who attempted
We will be running heats of the open workout today. Be sure to warm up your hamstrings, hips and sho
March/April Referral Program: From now until April 30th any member who refers a
Due to the logistical difficulties (time, space, equipment) of 17.3 we will hold open gym today just
March/April Referral Program: From now until April 30th any member who refers a
March/April Referral Program: From now until April 30th any member who r
We will be completing this weeks open workout again today. Heats will be ran during all class times
We will be heading to Clouds Brewing after the open workouts tonight around 8:00! Everyone is welcom
Awesome work to everyone who completed open workout 17.1!
Today everyone will get a chance to complete Open Wod 17.1. We will run 2 heats in each class if nee
Open Gym! Open Workout 17.1 For time: 10 dumbbell snatches (masters-scaled 35#, 20#) (RX 50, 35) 15
A. Today’s Workout: “Fight Gone Worse” 3 rounds for total reps. 1
A. 21-15-9 Power Snatch 115, 75L 135, 95RX Bar Facing Burpees
The CrossFit Games Open Competition is here! The first open workout anno
For those of you that want to get better at CrossFit: COME
Mobility: It can be hard to get fit if you lack mobility i
A. Squat Snatch: 4 Reps @ Heaviest load possible in 1 Min
Weekend Workouts: The Saturday morning classes have really
If anyone has 10# 20# 35# or 50# dumbbells at home we could use t
For those of you that want to get better at CrossFit: COME
Its time for a little endurance work as we enjoy the great
The CrossFit Games Open Competition will be here in a couple of weeks we
For those of you that want to get better at CrossFit: COME
Update: All of the gym flooring has been professionally cleaned a
Open Gym! We have some flooring back down in the showroom but most of the gym is still in drying con
All classes will be held on the regular schedule unless an
Wow! Our open gym session yesterday was awesome. We had gr
A. Overhead Squat: 8 Rep sets. Work up in weight until fai
A. 21-15-9 Thrusters 85, 55L 95, 65RX Pull Ups (Chest to Ba
Competition: Everyone has a different level of competitive
For those of you that want to get better at CrossFit: COME TO OPE
Beautiful day do get outside! A. 4 Rounds: 400 M Run 5 Squat Cleans 125, 85L
Holiday Hours Today: 12:45 & 5:45 class times only We
Simple tips to fight laziness so you make it to the gym: T
Awesome work to everyone who showed up to tackle the 12 da
Remember only one class today @ 5:45! Be there. Back to the regular schedule tomorrow. Workout: 12 D
***Please Remember the 6:45 class today is canceled!*** Be
For those of you that want to get better at CrossFit: COME TO OPEN GYM AN
****We have changed the Christmas schedule slightly**** Christmas Holida
The annual Christmas/Anniversary party was a huge success!
For those of you that want to get better at CrossFit: COME
A. 15 Min: Squat Snatch Work B. Open Wod 14.4 – See Picture
A. Overhead Squat: 10 @ 50%, 8 @60%, 6 @ 70%, 4 @ 80%, 2 @
A. 13 Min AMRAP: Complex x 2: 1 Squat Clean + 2 Front Squa
For those of you that want to get better at CrossFit: COME
A. Interval/Endurance Workout For Time: 25 Toes to Bar 400
A. Squat Snatch: Work up to a heavy single. Focus on correct technique.
Back to work! We hope everyone had an awesome thanksgiving weekend. Get back in and get back to work
We hope everyone had an awesome Thanksgiving day! Turkey Burner Wod: (*4
Thanksgiving Schedule: Mon-Wed: Normal Hours Thur: Closed Thanksg
A. Chipper: Row 44 Cal 22 wall-ball shots 20, 14RX 22 Pull
A. Complex: 2 Front Squats + 1 Split Jerk. Work up slowly
For those of you that want to get better at CrossFit: COME
A. 10-9-8-7-6-5-4-3-2-1 Bar Facing Burpees Deadlifts 185,
Happy Veteran’s Day! A. 11 Min AMRAP: 11 Burpee Box Jumps 24, 20RX
Test then Re-Test: Today we will redo Fridays workout to s
A. Halloween Chipper! 10 Thrusters 31 Deadlifts 10 Power Cleans 1
A. Open Workout 15.1 9 Min AMRAP: 15 toes-to-bars 10 deadlifts 95, 65 L (115 / 75 RX) 5 snatches B.
A. Squat Cleans: Start light. Work Up by 10#-20# until failure. B. 27-21
A. Overhead Squat: Work up to a heavy 1 Rep max B. For tim
A. For Time: 30 Ab Mat Crunches 10 Front Squats 155, 105L 185,
Awesome work to all of our athletes who competed this weekend! They did
Announcement: Saturdays 10/15 morning class will be canceled due to the
This next post was posted to the workout blog 0n 08/31/2016 by ou
A. Hang Squat Snatch: 2 Reps @ each weight. Increase until
For those of you that want to get better at CrossFit: COME
The Festivus Games Team Series is coming on Oct 15! SoCap CrossFit will
A. Push Press: Work up to a 3 rep max B. 3 Rounds: 55 Doub
A. 10 Min AMRAP: 1-2, 2-4, 3-6, 4-8, 5-10, 6-12 Deadlifts 205, 145L
Everyone please come out and experience some real Olympic
Sat 09/24/2016 Olympic Lifting Competition: Instead of our
A. Death By Front Squats: EMOM 2-3-4-5-6-7-8-ETC until fai
Sat 09/24/2016 Olympic Lifting Competition: Instead of our normal sat cr
For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo
CrossFit Team Series: A. Event 4: Max Effort: Hang Power Clean B. Event
CrossFit Team Series Workouts: Event 3 Rx’d Workout Max calories rowed in 5 minutes Then…
For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo
Back to work! We hope everyone had a great Labor Day weekend. Let’s burn some calories and som
For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo
Awesome work on the mile run yesterday! Labor Day Weekend
A. Chipper: 60 Cal Row 50 KB Swings 35, 26L 53, 35RX 40 Back Squats 11
For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo
A. 15 Min AMRAP: 20 Toes to Bar 55 Double Unders 15 Squat Cleans 115, 75L 1
A. For Time: 1000 M Row Buy In Then, 21-18-15-12-9-6-3 Fro
For those of you that want to get better at CrossFit: COME
For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo
Take care of yourself! CrossFit is intense. Make sure you are doi
For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo
A. For Time: 500 M Row 100 Double Unders (250 Singles) 50 Ab Mat Crunc
A. 12 Min AMRAP: 12 Box Jumps 24, 20RX 12 Sumo Deadlift High Pulls 85, 55L 95, 65RX 12 Fron
For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo
A. 750 M row: Time Trial B. 3 Rounds: 55 Double Unders 15 Over Ba
July 4th Holiday schedule: Saturday: July 4th Wod! 10:30 AM Sunday &
A. Squat Snatch: Work up to a heavy 1 rep for the day B. 14 Min A
Open Gym!!! Suggestions for open gym: 1. Make up a missed workout
A. Overhead Squat: 15 min to work up to a 3 Rep max B. 12 Min AMRAP: 15
Open Gym!!! Suggestions for open gym: 1. Make up a missed workout
Check out this Video of the pros doing it! Open Wod 13.5 A. Squat Snatch: Start @ 50%. Work up slowl
May/June Referral Program: For the next two months, anyone who refers a
Open Gym!!! Suggestions for open gym: 1. Make up a missed workout from t
A. Squat Clean: 2 Reps @ each weight. Work up to heaviest load possible.
A. Work up to a heavy 1 rep Jerk (behind the head) B. CrossFit Ga
The athletic progress the gym is making is probably the best it h
A. Hang Power Snatch: 10 min to establish a 1 rep max B. 20 Min A
Open Gym!!! Suggestions for open gym: 1. Make up a missed workout
Festivus Games: so far we have around 6 athletes signed up for th
Festivus Games: The Festivus Games is in 10 Days! This competition is de
Congrats!!!! The open is over! We would like to give a shout out to ever
A. Squat Clean: 2 Reps @ each weight. Work up to a max for the da
Tuesday Schedule Change: Due to a death in the family of coach Adam, we will be holding open gym on
Tuesday Schedule Change: Due to a death in the family of coach Adam, we will be holding open gym on
Wod Prep 16.5 Tips! Open Gym!!! Suggestions for open gym: Try the open workout! 1. Make up a missed
Watch the Pros! Games Elizabeth Games Fran A. “Fran” 21-15-9 Thrusters 95, 65 Pull Ups B
Ben is a good friend and coach who I have known for 4 years now. He always has good tips for the ope
Over the past week we have had a ton of first time accomplishment
Burpee Challenge: Week 11 73-74-75-76-77-78-79 = 539 Workout: Open Wo
Awesome work to everyone who has participated or tried some of the open
Burpee Challenge: Week 10 66-67-68-69-70-71-72 =490 Workout: D
Open Gym!!! Suggestions for open gym: Try the open workout! 1. Make up a
Burpee Challenge: Week 9 59-60-61-62-63-64-65=441 Workout: Due to the
There are many reasons I could give you as to why you should take part i
A. Chipper: Row 1000 30 Box Jumps (24, 20) 30 Wall Balls (
Saturday Morning Classes: In order to maximize Satu
Open Workout 14.4 60-calorie row 50 toes-to-bars 40 wall-ball shots 20, 14 30 cleans 135, 95 20 musc
Open Gym!!! Suggestions for open gym: 1. Make up a missed
CrossFit Games Open: The open starts next week on 02/26. If you don̵
Today’s lunch class is canceled. We will run on a re
A. Snatch: 1 Hang Squat Snatch – 1 Squat Snatch. Get one so
Open Gym!!! Suggestions for open gym: 1. Make up a missed
Coach Adam will be competing this Saturday at CrossFit Exchange i
Burpee Challenge: Week 4 25-26-27-28-29-30-31=196 New week. L
For now our Saturday class is postponed until 12:00 noon. We will check conditions in the morning so
It looks like the roads are mostly covered and will
A. Hand Stand Skill Work B. For Time: 1000 Meter Row 50 KB
Its a new year! Time to get to work. A couple of dates to mark your cale
A. Squat Clean: Work up to a heavy single B. 21-15-9 Deadlift 185, 115
We hope everyone had a great Christmas holiday! Our Schedule will be slightly d
After completing the first movement go back to 1 and begin
Due to the amount of volume completed the last two days we
A. Snatch: Work up to heavy singles. Focus on technique an
Holiday Hours: Monday – Wednesday: Normal Hou
A. Jerk: 5×2 @ 85% B. 21-15-9 Box Jumps 24, 20 Sumo Deadlift
Referral Program: Help us grow and we will help you! From
Congrats to Dustin on the arrival of his new baby girl! To
A. Spit Jerk: Work up to heavy singles B. 400 M Run (Buy I
Update: A couple members have already taken advantage of the refe
A. Back Squat: 2 Rep Max B. 35-25-15 Ab Mat Crunches Burpe
Reminder: No 6:45pm class on Friday due to the Gym party a
Thanksgiving Hours: Thanksgiving Day: Closed. Black
Today two years ago we opened the doors to the gym
Update: A couple members have already taken advantage of t
A. Chipper: 1000 Row 50 Wall Balls 14, 10L 20, 14RX 40 T
A. Squat Snatch Technique B. Squat Snatch: work up to some
Daniel Crabtree Army Sgt 1st Class who was killed in Al Kut, Iraq on Thursday June 8th 2006.
Veteran’s Day Hero Wod: We will be holding a Hero Wod for o
CrossFit Liftoff Event #3 Workout: Rx’d Workout Complete as many rounds as possible in 12 minu
Referral Program: Help us grow and we will help you! From
CrossFit Lift Off: CrossFit HQ will be holding a on
A. 3-3-3-3-3 85% Overhead Squat B. 400 M Run (Buy In) 10 Rounds:
Halloween Activities: A group of members are planning on g
Coach Jacob: Over the weekend coach Jacob attended the Cro
Referral Program: Help us grow and we will help you
Referral Program: Help us grow and we will help you! From
A. Deadlift: 5×4 @ 90% B. 14 Min AMRAP: 50 Toes to Bar (Buy
A. Bear Complex: 1 Squat Clean+1 Jerk+1 Front Squat+1 Jerk B. Chi
Festivus Games Competitors: Food: We will be providing fruit and chicken
A. Hand Stand Skill Work: HSPU, Holds, Walks, Wall Walks B
A. Snatch Complex: 1 Power Snatch + 1 Overhead Squat 2 att
A. Establish a 10 Rep Max Push Jerk B. 11 Min AMRAP: 10 Burpee Box Jumps 24, 20RX 15 Front Squats 95
Open Gym!!! If you are thinking about competing at the Fes
A. Squat Snatch: Start @ 50%. Increase by 10#/20# until Fa
Open Gym!!! If you are thinking about competing at the Festivus Games, try one
Saturday Class Time: Starting this weekend we will hold ou
Morning Classes: We are going to get the morning classes r
A. Power Clean – Hang Squat Clean – Squat Clean Work up to
Open Gym!!! If you are thinking about competing at the Festivus Games, t
Festivus Games Registration On Sat October 17th SoCap CrossFit will be competin
Festivus Games Registration On Sat October 17th SoCap CrossFit will be c
Squat Clean: 9 Min EMOM. 2 reps at 75%. In Honor of 09/11/2001 9
A. Squat Snatch: Work up to 100% of your current max. Then
A. Deadlift: 5×4 @ 80% B. 21-15-9 Power Snatch 75, 55L 95,65RX F
A. Gymnastics: Handstand and Muscle up work 30 HSPU 30 Muscle Ups B. Row
Open Gym!!! Work on your 3 month goals! Suggestions for open gym: 1. Make up a missed workout from t
A. Back Squats: 5×4 @ 80% B. 2 Rounds: 600 M Run 25 Box Jump
A. Open wod 14.5 For Time: 60-calorie row 50 toes-to-bars 40 wall-ball s
The walls are down! We finally finished removing the office area
Open Gym!!! Work on your 3 month goals! Suggestions for open gym: 1. Make up a missed workout from t
A. Hang Power Snatch: 2 reps @ each weight. Start light & inc
A. 4 x Max effort pull ups. B. 4 Rounds: 400 Meter Run 20#, 14# 7
Workout: A. 10 Min EMOM: 2 Squat Snatch @ 80% of 1 rep max B. F
A. Open Workout 14.1 10 Min AMRAP: 30 double-unders (75 Singles) 15 power snatches 75, 45 B. For Tim
A. Front Squats: 5×3 @ 85% B. 12 Min AMRAP: 20 Back Squat 105, 7
Big News!!! The gym will be under construction for the next few w
A. 10 Min EMOM: Clean & Jerk @ 65% B. 3 Rounds: 1 Min at each
We are 4 days from the end of our three month goal period. Take t
Open Gym!!! Work on your 3 month goals! Suggestions for open gym:
Hey Guys! To start the week I just want to say thank you. EVERYON
Open Gym!!! Work on your 3 month goals! Suggestions for open gym:
A. Deadlift: 5×4 @ 70% B. 3 Rounds: 400 M Run 20 Kb Swings 35, 25
Schedule Change: Starting today we will be trying a new evening schedule. The goal is to give the me
Hope everyone had a great Holiday weekend! Lets get back to work. A. Overhead Squat: 5×2 @ 80%
We will be closed Saturday for the 4th of July holiday. All other
Our new shirts are in! These shirts are not your average t shirt.
Nice work on the Snatches yesterday! Now lets snatch. A. Front Squats: Start3 Reps @ 70%, Men increa
Recovery: A light aerobic exercise for 5 to 10 min after a workout can make a huge difference in the
180# vs 430#: https://www.youtube.com/watch?v=4vBvxf90LUU Open Gym!!! Work on your 3 month goals! Su
The Process of Getting Better: Some words to get yo
Open Gym!!! Work on your 3 month goals! Suggestions for open gym: 1. Make up a missed workout from t
A. Chipper: 60 Cal Row 50 Toes to Bar 40 Wall balls 20, 14 30 Pow
Open Gym!!! Work on your 3 month goals! Suggestions for open gym:
A. Deadlift: Work up to a 5 rep max weight. B. 10 Min AMRAP: 10 Burpees 15 Box Jumps 24, 20 20 Shoul
Memorial Day Workout & Cookout! Join us on Monday at 5:00 pm
Back Squat: 1 rep max B. 21-15-9 power snatch 75, 45L 95, 65rx overhead squats
Open Gym! Suggestions for open gym: 1. Make up a missed workout from this week. 2. Work on weaknesse
Klokov Hang Snatch: 419# https://www.youtube.com/watch?v=QDJgFXZiBMk A. Hang Snatch: 2 Reps @ each w
A. “Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 pound
After completing a ton of marketing research
check out how its done! Klokov Cluster: https://www.youtube.com/watch?v=TX3qgBN_wf4 A. 10 Min EMOM:
Awesome work to everyone who competed in the Open this year! It is always a mental and physical chal
Last Day of the Open 2015!!!! ***Due to the intense soreness created by 15.5 everyone will have a ch
A. Chipper: 1 Mile Run 100 Double Unders 30 Overhead Squats 85,
Everyone will have a chance at the open workouts on Monday for the next 2 weeks. Whether you are com
Everyone will have a chance at the open workouts on Monday for the next 5 weeks
Everyone will have a chance at the open workouts on Monday for the next 5 weeks
Open Gym! For the next 5 weeks we will be holding open gym on Friday. This will allow the people who
A. 3 Rep Max Overhead Squat: By way of power snatch B. 21-15-9 Sumo Deadlift High Pulls (85, 55L
Everyone will have a chance at the open workouts on Monday for the next 5 weeks
UPDATE!!! Weather: Foundations tonight will be moved forward 1 hour to 6:30PM. The 6:30pm class is c
Register Here: https://games.crossfit.com/cf/login?
Tonight’s 6:30 class is cancelled. We will have the 4:30 and 5:30 but please keep in mind it c
Congrats on all the Squat PR’s yesterday! A. 10 Min EMOM: 3 Clean & Jerk @ 70% B. Short
Announcement: Beginning Wednesday of this week we will we be starting a 6:00 am morning class. The 6
A. Back Squats: 5×2 @ 95% B. 9 min AMRAP: 10 Burpees 10 Deadlifts
Warm Weather Run: 800 M Run 10 Chest to Bar Pull Ups 10 Ring Dips (10 Muscle Ups) 600 M Run Me
If you are concerned with weight loss there is one guaranteed way to accomplish your goal. Strict Pa
We need your help! As a gym our biggest asset is you the customer. Please help us by checking in t
Its time to get back to work! All of us have goals we want to achieve in CrossFit and in life. The k
A. Push Press: 4×5 @ 70% B. 21-15-9 Power Cleans 75, 55 L 95, 65 RX 115, 75RX+ Overhe
Remember the 6:30pm class is cancelled tonight. Everyone have a safe New Years Eve! Workout: Chipper
A. Back Squats: 3×10 @ 70% B. Open Wod 14.1 Complete as many rounds and reps as possible in 10
Holidays Schedule: (Check ** for Changes) Wed 12/24 (Christmas Eve) 1:00pm Class Thur 12/25 (Chris
Holidays Schedule: Wed 12/24 (Christmas Eve) 1:00pm Class Thur 12/25 (Christmas) Closed Fri 12/26
A. 10 Min EMOM: 4 Power Snatch @ 60% B. 3 Rounds: 200 M Run 20 Pull Ups (CtoB rx+) 20 Thrusters 85,
http://www.superfitgames.com/th_event/team-superfit-cary-january-2015/ Above is a link for a 2 perso
Great work on the first two workout days of the week! Lets work some of the soreness out with a Endu
Gymnastics Wod: 10 Min AMRAP: 15 HSPU 15 Pull Ups (Chest to Bar RX+) Weightlifting Wod: 10 Min AMRAP
A. Overhead Squats – 4×4 @ 70% B. 21-15-9 Burpee Bar Hops Power Snatch 75, 45 L 95
A. Back Squats: 4×8 @ 70% B. 12 Min AMRAP: 30 Power Cleans 85, 55L 95, 65rx 60 Double Unde
We hope everyone had a great Thanksgiving Holiday! It is now time to get back to work. Please try to
Thanksgiving week Schedule: Wed – Normal Hours Thurs – Closed Friday – Thanksgivin
A. Chipper 1000 Row 50 Wall Balls 40 Pull Ups (Chest to Bar RX+) 30 KB Swings 35, 25L 53, 35R
A. Hang Power Clean: 5×4 @ 75% B. 4 Rounds: 15 Box Jumps 24, 20 15 Thrusters 85#, 55# 100#
A. 5×4 Clean Pulls at 115% B. 15-10-5 Chest to Bar Pull ups (Pull Ups L) (Muscle Ups RX+) Ring
A. Power Snatch: 1 rep @ 90% every 30 sec for 6 min B. 2 Rounds 60 double Unders 40 Wall BAlls 20 Bu
Endurance Wod Every 10 Minutes for 40 Minutes: 600 Meter Run 600 Meter Row 30 Shoulder to Overhead 8
We will be moving our max effort Front Squat to Friday due to the high volume Thrusters last night.
A. For Time: 31 Reps of each movement Hand release push ups Ab mat sit ups Lunges Lateral bar jumps
Scheduling Note: There will be no 6:30pm class this Friday. Everyone have a safe Halloween night! Al
A. Muscle Up Skill Work B. 18 Min AMRAP: 12 Box Jump 24, 20 12 Wall Balls (14, 10L) (20, 14RX) (30
A. Front Squats: 6×2 at 90% B. For Time: 600 Meter Run 20 Power Snatch 85, 55L 100, 65RX
A. Squat Clean: 3 Reps at each weight. Increase reps until failure. B. 4 Rounds: 200 M Run 10 Burpee
A. 6 Min AMRAP: 10 Power Snatch 85, 65L 115, 75RX 135, 95RX+ 20 Air Squats 3 Min Rest B. 6 Min
A. For Time: 200 Double Unders B. 15 Min AMRAP 30 Thrusters 85, 55L, 100, 65RX 30 Pull Ups 30
A. Front Squat: 5×5 @ 65% B.14 Min AMRAP: 400 M Run 15 Clean & Jerks 115, 75L 155, 105rx
A. Squat Snatch: 4 Reps at each weight until failure. Start at 50% and increase. B. 10 Min AMRAP: 10
A. For Time: 600 M Run 6 Muscle Ups 12 Squat Cleans 95, 65 L 135, 95RX 175, 115RX+ 24 HSPU
A. Front Squat with Pause: 4×4 @ 75% B. 14 Min AMRAP: 60 Double Unders 20 KB Front Rack Lunges
A. Power Clean & Jerk: 10 Min EMOM 3 @ 70% B. 9 Min AMRAP: 20 1 Arm KB alternating Thruster
A. Squat Clean: 2 reps @ each weight. Increase until failure. B. 3 Rounds: 200 meter run 10 Burpees
A. For Time: 100 Double Unders 80 Air Squats 60 Power Snatch 75#, 55# 40 Burpees 20 Toes to Bar
A. Front Squat – 4×5 @ 75% B. For Time: 800 M Run 30 Power Cleans 115, 75L 155, 10
A. Squat Snatch: 2 Reps at each weight. Work up to until failure. B. 12 Min AMRAP: 4-8-12-16-18 etc.
A. Split Jerk: 2 unbroken reps @ each weight. Add weight until failure. B. Elizabeth: 21-15-9 Power
We have good attendance in the gym this week making us feel proud to have dedicated members! Remembe
Great job on all the squat pr’s yesterday! 7 Rounds for time of: 7 Handstand push-ups (Box L)
A. Back Squat: 1 Rep max B. 3 Rounds: 400 M Run 15 Knees to Elbows 15 Overhead Squats 85, 55L 95,
A. Squat Snatch: 15 Min to work up to 1 Rep Max B. For Time: 600 Meter Row 30 Shoulder to Overhead 9
A. Squat Clean & Jerk: 2 Reps @ each weight. Add weight until failure. B. 200 M Run 30 KB Swings
On October 4th at 9:00 am we will be walking for cancer in show o
If you have not seen this video yet check it out! https://www.youtube.com/watch?v=U1qe5NBpWXY A. 2
A. Back Squats: Heavy 4’s – 4×4 @ 90% B. Open Wod 14.4 14 Min AMRAP: 60-calorie row
A. Hang Squat Snatch: 2 Reps @ each weight. Work up until failure. B.20-15-10 Hang Power Cleans (85,
A. Chipper: 1000 Meter Row 50 Wall Balls (14, 10 L) (20, 14 RX) 40 Abmat Situps 30 Wall Balls 20 A
Open gym seemed to be popular last week so we are going to try it again. Choose a workout from earli
A. Amanda 9-7-5 Muscle Ups (Chest to Bar L) Squat Snatch (135, 95RX) (95, 65L) B. 200M Sprint 400M S
We will now offer a CrossFit Light option to our RX, and RX+ Programming. CrossFit Light will lower
A. 10 Min EMOM: 5 Power Snatch (100, 65) (135, 85) B. 30-20-10 Back Squat 115, 75 135, 95 Sho
Check out our new promo deal for new customers: https://www.livingsocial.com/deals/1265728-one-or-tw
Open Gym! Come in and make up one of the workouts from earlier this week or take the time to work on
A. Back Squat: 5×3 @ 90% B. 2 Rounds: 25 Power Cleans 135, 95 25 Pull Ups (chest to bar)
A. 4 Rounds: 400 M Med Ball Run 20#, 14# 15 Thrusters (100, 65) (115, 75)
A. Snatch: Start @ 50%. 2 Reps at each weight until failure. B. 9-15-21 Burpees Sumo Deadlift High P
A. Squat Snatch: 10 min Emom 2 reps @ 75% B. For Time: 750m Row 30 Toes To Bar 30 KB Swings 30 Burpe
A. 4 Rounds: 12 Deadlift R1 95, 75 (115) R2 115, 95 (135) R3 135, 105 (155) R4 155, 115 (185)
Today we will begin our next strength cycle of Back Squats. Get pumped! Its going to be awesome. A.
A. Squat Clean & Jerk: Start at 50% complete two lifts at each weight. B. 10 Min AMRAP: 10 Power
A. Back Squat 4×5 @ 75% B. 3 Rounds: 40 Double Unders 30 Wall Balls 20 Ring Pull Ups
Holiday Hours: Sat: Normal Sun: Closed Mon: 11:00am Only Jesse & Jacob compete this Saturday at
Great job to everyone in the last couple of days! Tons of Snatch and Deadlift Pr’s. A. 3x Max
A. Deadlift – 1 Rep max B. 4 Rounds: 10 Pull Ups (Chest to Bar) 10 Burpees 400 M Run
A. Snatch: Start @ 50%. 2 Reps each weight work up until failure. B. 12 Min Amrap: 3-3-3, 6-6-6, 9-9
A. 2 Rounds: 12 Box Jumps 12 Power Clean (115, 75) (155, 105) 12 Pull Ups (chest to bar) 12 Shoul
A. Jerk: 15 Min to find 1 Rep Max B. Open Wod 11.4 10 Min AMRAP: 60 Bar Facing Burpees 30 Overhead S
Don’t forget to tell friends and family about our great membership deals and how CrossFit has
Great work on all the FRAN pr’s last night! A. Deadlift: 5×2 @ 90% B. 4 Rounds: 15 Box Ju
A. Squat Clean – Start @ 50%. 2 reps at each weight until failure. B. Fran: 21-15-9 Thrusters
Don’t forget we have shirts in 3 different styles and colors now for $20.00 each. Pick one up!
A. Jerk – 20 Min to find 2 Rep Max B. For Time: 750 M Row 4 Min Rest 500 M Row 3 Min Re
A. 4 x Max Effort Pull Ups B. 5 Rounds for Time: 400 Meter Run 10 Power Snatch 115, 75
!!No Lunch Class Today!! Don’t forget that you can come in on rest days and do skill work, mob
A. 800 M Run Time Trial B. 150 KB Swings 53, 35 70, 53 *10 Burpee Penalty for each time the KB swi
Coach Adam will be out of town this weekend so the schedule is a little different. Check it out: Fri
A. 10 Min EMOM: Squat Cleans 3 Reps @ 70% B. 10 Min EMOM: 7 Box Jumps 24, 20 7 Shoulder to Overhead
A.For Time: 600 M Run 30 Toes to Bar Grace (30 C&J) 135, 95 30 Pull Ups 600 M Run
A. Deadlift 4×5 @ 80% B. 5 Rounds: 15 Box Jump 24, 20 20 KB Swing 53, 35 70, 53 25 Wall Ball
A. Snatch Work: Start at 50% and work up heavy. 10-20 pound increases. B. 15 Min Amrap: 400 M Run 10
A. Jerk: Work up to a 2 Rep Max B. 15 Min AMRAP: 200 M Run 20 Abmat Sit Ups 15 Overhead walking lung
A. Chipper: 800 M Run 25 Toes to Bar 25 Squat Snatch 95, 65 25 Ring Rows 25 Clusters (Squat Clean Th
A. For Time: 10 Rope Climbs C. 4 Rounds: 10 Front Squats 115, 75 135, 95 10 Push Jerk
Announcements: Sunday schedule change – We will now be closed on Sundays due to low attendance
A. For Time: 21 Thrusters 95, 65 21 Pull Ups 15 Thrusters 115, 75 15 Chest to Bar (Pull Ups) 9 Thr
Nice work on Wednesday with all the Front Squat PR’s. Pretty much everyone hit a new one! A. 1
A. Chipper: 80 Cal Row 60 Wall Balls 20, 14 40 Toes to Bar 20 Overhead Walking Lunges 45, 25
A. Front Squat: 1 Rep Max B. 12 Min AMRAP: 3-3-3, 6-6-6, 9-9-9, 12-12-12 Etc Box Jumps 30″, 24
A. Snatch Work: 12 Min Emom 1 @ 80% B. Helen 3 rounds for time: Run 400 meters 21 Kettlebell swings
A. 15 Min Skill Work B. 4 Rounds: 50 Double Unders 10 Overhead Squat 135, 95 20 Jumping Lunges &nb
A. Squat Cleans: Start @ 50% 1 Hang 1 Full B. 14 Min AMRAP: 200 Meter Run 30 Wall Balls 20, 14 30 KB
A. Chipper 1000 M Row 25 HSPU 25 V-Ups 25 Deadlift 225, 135 25 Pull Ups (C 2 B) 800 M Run
A. Front Squat 5×2 @ 90% B. 21-15-9 Burpee Box Jumps KB Swings 53, 35 70, 53 Air Squat
A. Snatch: Start at 50%. 1 Hang Snatch & 1 Full Snatch at each weight until failure. B. 3 Rounds
A. Amanda: 9-7-5 Muscle Up (ring dips) Squat Snatch 135, 95 B. 30 Squat Cleans (for time) 135
A. 4 Rounds for time: 40 Double Unders 20 Burpees 15 Pullups (Comp C to B) 10 Shoulder to Overhead
A. Front Squat – 5×3 @ 85% B.For Time: 50 Box Jumps 24, 20 50 Lunges 53, 35 70, 53 50 K
A. Squat Clean & Jerk: Start at 50% and work up. 2 attempts at each weight until failure. B. For
Don’t forget we will be closed Friday for the 4th! All other days we will run on a normal sche
Thursday: Normal Hours Friday: Closed Saturday: Normal Hours Sunday: Normal Hours
A. 15 Min AMRAP: 3-3-3, 6-6-6, 9-9-9, 12-12-12 etc. Power Cleans 115, 75 135, 95 Shoulder to Overh
A. Front Squats: 4×5 @ 75% B. 3 Rounds for time: 25 Box Jumps 24, 20 25 Kb Swings 53, 35 70
Hey Guys! A new Foundations Course starts tonight be sure to let your people know! A. Squat Snatch:
A. For Time: 1000 Meter Row 50 KB Swings (53,35) 100 Air Squats 50 Abmat Sit ups 100 Meter Bear Craw
A. Jerk: 5×2 @ 80% B. 4 Rounds: 14 Deadlifts 185, 115 225, 135 14 Pistols (Alternating)
Announcements: 1. Our next Foundations Course starts this coming Monday, June 30th. Let anyone with
Today we will be starting our new Front Squat strength cycle. Keeping the weight on our heels with a
A. Chipper AMRAP (20 Min): 40 Squat Cleans 115, 75 135, 95 40 Over Bar Burpees 40 Pull Ups (Comp
A. Back Squat 4×5 @ 75% B. 12 Min AMRAP: 40 Double Unders 30 KB Swings 20 Toes to Bar
A. “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo
Our Overhead Squat cycle is finished and today we will be looking for a new PR. Be aggressive and st
A. 10 Min EMOM: 2 Clean & Jerk @ 75% B. For Time: 800 Meter row 40 Power Snatch (95, 65) 40 Wall
A. Split Jerk: 20 Min to find 2 rep max. B. 10 Min EMOM: 5 Thrusters 5 Pull Ups (4 Muscle Ups)  
A. Overhead Squats: 5×2 @ 90% B. 3 Rounds: 400 Meter Run 14 Hang Power Cleans (155, 105) (18
Announcement: Weekend Hours Change In a attempt to continue to build a community atmosphere at the g
A. 18 Min AMRAP: 115, 75 135, 95 30 Double Unders 30 Toes to Bar 30 Deadlift 30 Box Jumps 30 Push
Hey Guys! Don’t forget that a new Foundations Class starts tonight at 7:30 and the Free Commun
Gloves: The subject of glove use has been coming up often at the gym. Hot weather causes moisture on
2. 2 Rounds For Time: 30 Double Unders 30 V-Ups 30 KB Swings (53#,35#) (Comp 70#,53#)
Announcement: June Free Community Workout! Tuesday Nights 7:30-8:15 Starting Tonight! Hey Guys! Fo
A. 15 Min to find a 3 rep Thruster max B. 13 Min AMRAP: 13 Power Snatch (100#, 65#) 13 Pull Ups (Com
A. Squat Snatch: 2o Min to find 1 rep max B. 12 Min AMRAP: 20 Kb swings (53, 35) (70, 53) 15 Wall ba
A. 10 Min EMOM: 1 Squat Clean & Jerk @ 80% B.Chipper: 400 Meter Run 30 Toes to Bar 30 Med Ball C
A. Overhead Squats 5×4 @ 75% B. Diane 21-15-9 Deadlift (225, 155) Handstand PU
A. Pull Ups – 4x Max Effort B. 15 Min AMRAP: 3-6-9-12-15-18 (Etc). Over Box Burpees Toes to Ba
A. 750 Meter Row For time B. 12 Min AMRAP: 15 Box Jumps 15 Shoulder to Overhead 115, 75 155, 105
Memorial Day Weekend Hours: Sat – Normal Sun – Closed Mon – 3:00pm-5:00pm (open gy
A. Overhead Squats: 5×3 @ 80% B. Helen – 3 Rounds: 400 Meter Run 21 KB Swings (53, 35) 12
A. 15 Min to Find a 3 rep max Thruster B. 5 Rounds: 15 Deadlifts (155, 115) (205, 145) 15 Wall Bal
A. 2 x Max Effort Push ups B. 5 Rounds: 7 Front Squats (135, 95) (185, 135) 21 Box Jumps
A. Squat Cleans – 15 Min practice w/heavy weight B.15 Min AMRAP: 25 Ab Mat sit ups 25 Wall Bal
Today we start our next six week strength program of Overhead Squats. The Overhead Squat will provid
For time: 50 Deadlifts (95, 65) (115, 75) 50 Double Unders 40 back squats 40 Push ups 30 power cle
We will be CLOSED SUNDAY 05/11 For MOTHERS DAY. Enjoy the day with your families! A. 4 x max effort:
Great job on all the back squat PRs yesterday! A.For Time: 30 Burpee Buy-in 2 Rounds: 600 Met
We are just now finishing a six week back squat strength cycle and it is now time to test ourselves!
A. 8 EMOM – 3 Power Snatch @ 80% B. 21-15-9 Clean and Jerk (135, 95) Pull Ups (Chest to Bar)
A. 5 Rounds: 20 Over the Box Jumps 10 Deadlift (205#, 145#) (275#, 185#) 3 Rope Climbs
A. For Time: 30 Power Snatch (95, 65) (115, 75) 30 Burpee 30 Box Jumps 30 Med Ball Cleans 30 Toes to
A. Back Squats 5×2 @ 95% B. For Time: 800 meter run Then 2 Rounds: 30 KB Swings (53, 35) (70,
A. 6 Min AMRAP 10 Thrusters 95#, 65# 10 Pull Ups B. 6 Min AMRAP 10 Sumo Deadlift High Pull 95
A. 3 Hang Snatch – EMOM 10 Min B. Annie 50-40-30-20-10 Double Unders Ab-Mat Sit Ups
A. Jerks – 5×2 @ 75% B. 10 Min AMRAP 12 Power Snatch (95#, 65#) (115#, 75#) 12 Pistols
A. 15 Min to find 1 Rep Max Squat Clean B. 4 Rounds: 20 Wall balls 20, 14 20 Box Jumps 24, 20 200 Me
A. 5 Min AMRAP 30 KB Swings 53#, 35# 70# ,53# 30 KB Front Squats B. 5 Min AMRAP 20 Bar Facing Burpee
A. Back Squat 5×3 @ 90% B. For Time: 9 Squat Snatch (95, 65) (135, 95) 18 Pull ups (9 Muscle
Hey everyone! We are introducing our new Members Referral Incentive. Help yourselves by helping the
A. 10 Min Emom: 3 Clean and Jerks @ 70% B. 3 Rounds for time: 40 Thrusters (45#, 25#) 40 Double Unde
A. For Time: 30 Burpees 30 KB Snatch (Alternating) 20 Over the box Burpees 20 Med Ball Cleans 20 Toe
We will be closed this Sunday, April 20th for Easter Day. All other classes will remain on th
A. 10 Min EMOM: 4 Squat Snatch @ 60% B. 4 Rounds For Time: 10 Power Cleans (95,65) (comp 155,105) 10
A. 5×3 Deadlift @ 75% B. Helen – 3 Rounds 400 Meter Run 21 Kb Swings 53, 35 12 Pull Ups
A. 10 Min EMOM – 3 Squat Cleans @ 75% B. 2 Rounds For Time: 40 Double Unders 30 Sumo Deadlift
A. Hand Stand Practice – Static, Walking, Push Ups, etc. B. Chipper (Scale as Needed) 1 Mile R
A. Back Squats 5-5-5-5-5 @ 80% of 1 rep Max B. 4 rounds for time: 30 Bar Hops 20 Shoulder to Overhea
A. Snatch – 15 Min to find a 1 rep max B. 12 Min AMRAP: 20 Air squats 20 Power Cleans (95#, 65
Bring Long Socks! A. Overhead Squat 3-3-3-3-3 @ 80% B. 4 Rounds For time: 3 Rope Climbs 20 Box Jumps
A. 8 Min AMRAP 15 Deadlift (185#, 135#) 15 Toes to Bar 4 Min Rest Then: B. 8 Min AMRAP 15 Back Squat
Now that the open is over we can get back into a regular skills and strength cycle. We hope to reall
A. 4 x Max Effort Pullups (Comp Chest to Bar) B. 21 – 15 – 9 Squat Snatch (95#, 65#) V-U
Good Rowing Position Congratulations to everyone who competed in the CrossFit Games Open! It
A. Chipper: 1000 Meter Row 50 Wall Balls (20, 14) 40 Box Jumps (24, 20) 30 Jumping Lunges 20 Push Pr
A. 10 Min EMOM – 3 Squat Cleans @ 70% B. 10 Min AMRAP 15 Power Snatch (95, 65) 15 Pull Ups
A. 21-15-9 Thrusters (95#, 65#) Abmat Sit Ups B. 9-6-3 Turkish Get Ups (53#, 35#) Hand Release Push
All of these movements can be scaled as needed. This should be a fun one! We will be having pizza an
Today is the first day of spring! Enjoy it with a little running! A.For Time: (25 Min Time Cap) 800
A. Jerks 5×3 @ 70% of 1 Rep Max (If you do not have a 1 rep max use this time to establish one.
A. 8 Min AMRAP 30 Wall Balls (20#, 14#) 7 Muscle Ups (Ring Dips) 2 Min Rest B. 6 Min AMRAP 30 Med Ba
A. Back Squat 10@80%, 8@85%, 6@90%, 4@95% (Percentages are of 1 Rep Max) B. 12 Min AMRAP: 15 Clean a
If you did the Deadlift / Box Jump workout yesterday we will give you an alternate workout to replac
A. 8 Min AMRAP: 10 Deadlifts (185#, 135#) (225#, 165#) 10 Box Jumps (24″, 20″) Rest 5 Mi
A. 10 Min EMOM 3 Squat Snatch @ 80% of 1Rep Max B. 4 Rounds: Max effort 500 Meter row (Rest 3 Min Be
A. Double Under Practice B.15 Min AMRAP 15 Burpees 15 Wall Balls (20#, 14#) (comp slam ball 30#, 20#
A. Front Squat 12 @ 70%, 9 @ 80%, 6 @ 85%, 3 @ 90% B. 4 Rounds for time: 400 M Run 15 Shoulder to Ov
All Athletes who are not competing in the open will do: 12 Min AMRAP 10 Overhead Squats (95#,
A. 15 Mins to work up to a 1 Rep Max Squat Clean B. 21-15-9 for time: Sumo Deadlift High Pulls Alter
A. Back Squat 12 @ 70%, 9 @ 80%, 6 @ 85%, 3 @ 90% B. 15 Min AMRAP: 20 Box Jumps (24″, 20″
A. 13 Min AMRAP 13 Burpees 13 Front Squats (135#, 95#) 13 Pull Ups (Comp chest to bar) Comp Add: For
Great job to everyone who competed in 14.1 this past week! Everyone gave it 100% and those that chos
http://games.crossfit.com/workouts/the-open/2014#tabs-1
A. 4 Rounds For Time: 200 M Run 10 Box Jumps (24″, 20″) 10 Hand Release Push Ups 10 Squa
Workout 02/26/2014 A. 10 Min EMOM: 3 Overhead Squats @ 65% of 1 rep max B.For Time: 1000 Meter Row
A. Fran 21-15-9 Thrusters (95,65) Pull Ups B. Elizabeth 21-15-9 Power Cleans (135,95) Ring Dips
A. Front Squats: 15@55%, 12@65%, 9@75%, 6@85% B. 10 Min AMRAP 15 Power Snatch (95#,65#) (115#, 75#)
A. Handstand Practice B. 4 Rounds for time: 400 M Run 30 Wall Balls
A. Amanda: 9 – 7 – 5 Muscle Ups (Chest to Bar Pull Ups/Ring Dips) Squat Snatch (135#, 95
A. 4 Min AMRAP 7 Deadlift (225#, 155#) (275#, 185#) 15 Abmat Sit Ups 1 Min Rest 4 Min AMRAP 7 Hang P
A. Back Squat 20@60%, 15@70%, 10@80%, 5@90% B. For Time: 200 M Run 30 Toes to Bar 200 M Run 30 Pull
A. Open Wod 13.2 10 Min AMRAP: 5 Shoulder to Overhead (115#, 75#) 10 Deadlift 15 Box Jumps (24, 20)
Happy Valentines Day to all the ladies, Happy B-Day to Candace, and happy 13.1 to everyone else! A.
To be safe we are going to cancel the afternoon and evening classes including Foundations tonight. W
It looks like the weather is definitely going to make an impact starting around lunchtime today. All
A. EMOM 10 Power Snatch (95, 65) Continue every minute until 10 reps can no longer be completed. B.
A. Open Wod 13.3 12 Min AMRAP: 150 Wall Balls (20#, 14#) 90 Double Unders 30 Muscle Ups B. L-Sit Hol
A. Overhead Squat 5×3 @ 80% of 1 Rep max B. 8 Rounds for Time: (10 Min Time Cap) 2 Muscle Up 5
A. 15 Min to find a 1 Rep Max Power Snatch B.12 Min AMRAP: 15 Box Jumps (24, 20) 15 KB Swings (53, 3
A. 10 Min EMOM 5 Power Cleans @ 75% of 1 rep max. B. 10 Min AMRAP 20 Toes to Bar 20 Shoulder to Over
A. Front Squats 20 @ 50%, 15 @ 60%, 10 @ 70%, 5 @ 80% B. 1o Min AMRAP 60 Bar Facing Burpees 30 Overh
A. Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Ches
A. 5 Rounds for Time: 5 Squat Clean & Jerks (135#, 95#) (comp 185#, 135#) 10 Chest to Bar Pull
Foundations: The first Foundations Course class starts tonight at 7:00 pm. It was set back from Tues
We did not get as much snow last night as I expected so the snow party is a no go. I did just check
Snow Schedule: Foundations and 6:30 class cancelled Tuesday night. We will determine Wednesdays sche
A. Light Fran: 15-12-9 Thrusters (95#,65#) (100#) Pull Ups (chest to bar) 7 Min Time Cap 4 Min R
Sunday Hours: We will be moving this Sunday’s hours to 1100am-1:00pm due to a couple of our at
A. Back Squat – 20@50%, 15@60%, 10@70%, 5@80% B. 3 Rounds for time: 20 Box Jumps 20 KB Snatch
A. Snatch 10 (50%) 8 (60%) 6 (70%) 4 (80%) 2 (90%) B.For Time: 1000 M Row 50 Thrusters (65#, 45#) 50
A. For Time: 3 Rounds 14 Deadlift (185, 135) (225, 155) 14 Chest to Bar (Comp 7 MU) Then: 3 Round
A. Squat Clean – Start at 50% of 1 rep max. Work up (men 20#) (women 10#) until failure B. For
A. For Time 30 Back Squats (155#, 110#) 30 Pull Ups 20 Front Squats (155#, 110#) 20 Chest to Bar Pul
The CrossFit Games Open is here! For those of you who don’t know it is the largest CrossFit co
A. 15 Min Clean and Press Complex – 1 Squat Clean 3 Press 1-1-1-1-1-1-1 @ 75% of press one rep
A. Snatch Complex: Start at 50% of 1 rep max – 1 power snatch – 1 hang squat snatch R
If you haven’t already realized it is the season of the Cold and Flu. Here are a couple of rul
A. 15 Min of Handstand work: Static, Walking, Wall Holds etc. B. 3 Rounds for time: 21 Power Snatch
A. Clean & Jerk 1-1-1-1-1-1-1 @ 95%-100% B. 12 Min AMRAP 15 Deadlift (115#,75#) 15 Push Press (1
A. 8 Min AMRAP 1000 M Row Buy In 30 Box Jumps (24,20) 30 Wall Ball (20,14) (comp 30,20 slamball) 2 M
A. Front Squat 2-2-2-2-2-2 @ 90% of 1 rep max. B. 7 Min AMRAP – Burpees. Comp Add: 40 Toes to
A. 15 Min to establish a 3 rep max Overhead Squat from the ground. B. 21-15-9 Squat Snatch (95#,65
A. Power Snatch 2-2-2-2-2-2 @ 90%-95% of 1 rep max. Rest 60 Seconds between sets. Weight can be drop
A. 5 Rounds 3 Min AMRAP then 1 Min Rest 10 Squat Clean (135#, 95#) 10 Shoulder to Overhead (135#, 95
New Years Wod: 1400 Meter Row 14 Clean & Jerks (135,95) 14 Chest to Bar Pullups 14 Squat Snatch
A. Overhead Squat 3-3-3-3-3 @ 85% of 1 rep max. B. 21-15-9 Deadlift (225#, 135#) (Comp 315#, 205#) B
A. 8 Min EMOM: 5 Power Snatch (95#,65#) (Comp 140#, 95#) B. 14 Min Amrap: 50 Wall Balls (20#,14#) 50
A. 10 Min EMOM – 3 Clean and Jerks @ 65% of one rep max. B. (last done 11/27/2013) 10 Min AMRA
A. 15 min – work up to a 1 rep max Snatch. B.6 Min AMRAP 20 Deadlift (155#, 105#) 10 Lunges (1
After completing the first movement go back to 1 and begin again adding a new movement each round. T
A. Endurance Wod: 6×400 Meter run (Comp: 8×400) Equal work and rest time. B. 5 Rounds: Max
A. Jerk 3-3-3-3-3 Start at 75% of 1rep max. Add weight each set. B. 5 Rounds for time: 10 Thruster (
A. Gymnastics Work – L-Sits 5 x Max Effort B. 6 Min AMRAP – 30 Wall Balls 15 Pull Ups (C
A. Back Squat 2-2-2-2-2 B. 21-15-9 Power Snatch (115#, 75#) Box Jumps (24″, 20″) Ring
1. 10 Min EMOM 3 Squat Clean & Jerks @ 50% of 1 Rep max 2. 2 Roun
STRENGTH POWER CLEANS 3-3-3-3-3 WOD 10 POWER CLEANS (135/95) 2 BURPEE BOX JUMPS 8 POWER CLEANS 4 BUR
20 Minutes Pause Snatch from the High Hang- work heavy sets of 1 Post: 20 Wall Walks for quality &nb
“Jack” AMRAP 20 Minutes 10 Push Press (115/80) 10 Swings (53/35) 10 Box Jumps (24/20)