Workout of the Day
Class Schedule
(Completion of CrossFit 101 is a prerequisite for participation in classes.)

6:00am  David
9:30am  Michelle
Noon  Cat 
5:30pm  Stephanie
6:30pm  Tom

6:00am  Cat
9:30am  Britta
Noon  Cat 
5:30pm  Michelle
6:30pm  Michelle

6:00am  David
9:30am  Michelle
Noon  Cat 
5:30pm  Tom
6:30pm  Stephanie

6:00am  Cat
9:30am  Britta
Noon  Cat 
5:30pm  Michelle
6:30pm  Michelle

6:00am  David
9:30am  Michelle
Noon  Cat 
5:30pm  Iwona

8:00am  David
9:00am  David

11:00am David

What is CrossFit?

CrossFit is a grassroots fitness movement based out of Santa Cruz, California. It is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs.

Jen Ludwig

Workout of the Day

Monday, December 21st, 2014

by david marmon on 12/21/14

Holiday Throwdown Series: "The 12 Days of Christmas"
For time:
1 - Power Snatch (95/65)
2 - Ring Dips
3 - Burpees
4 - Pull-ups
5 - T2B
6 - Push-ups
7 - Air Squats
8 - Jumping Alternating Lunges
9 - Box Jumps (20")
10 - Wall Ball Shots (20/14)
11 - Kettlebell Swings (1.5/1)
12 - Thrusters (95/65)

* WOD should be performed like the song... 1,2,1,3,2,1,4,3,2,1,5,4,3,2,1...

Quote of the Day: "A thought that does not result in action is nothing much, and an action that does not proceed from a thought is nothing at all."- George Bernanos

Sunday, December 21st, 2014

by david marmon on 12/21/14

"The Mistletoe Relay"
A Partner WOD
20 min AMRAP:
400m run
*Partner A runs while Partner B pistols then they switch out.
*Score = number of runs (tiebreaker = number of pistols)

Quote of the Day:  "I tried to be normal once.....worse three minutes of my life." 

Saturday, December 20th, 2014

by david marmon on 12/19/14

U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.

28 min AMRAP:
9 - OH Squats (115/75)
1 - Legless Rope Climb
12 - Bench Press (115/75)
*Score = Total Reps

Quote of the Day:  "Be more concerned about your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are." - John Wooden

Friday, December 19th, 2014

by david marmon on 12/18/14

Bench Press 5-4-3-2-1
*Score = Total Poundage

"Sleigh Bells"
3 rounds of:
3 min AMRAP:
50 ft Sled Push
10 - KB Swings (2/1.5)
*Score = # of KB Swings
*Rest as needed between sets

Quote of the Day:  "Attitude is the difference between an ordeal and an adventure." - Bob Bitchen

Thursday, December 18th, 2014

by david marmon on 12/17/14

1RM Snatch (3 attempts)
1RM Clean & Jerk (3 attempts)
Score = Snatch/C&J/Total

"Deck the Halls"
1000m row
1 set of Unbroken Double Unders
500m row
1 set of Unbroken Double Unders
250m row
1 set of Unbroken Double Unders
*Score = Combined row times/Total Double Unders

Quote of the Day:  "Success isn't just about what you accomplish in your life its about what you inspire others to do." 

*We will be selling raffle tickets for the annual CDR Car Auction at the box. If you are interested please speak with Britta.   Only two thousands raffle tickets will be sold so your chances are actually pretty good! Tickets to win the 2014 Ford Focus SE are one ticket for $25 or five for $100. Support a great organization as well as give yourself a chance to win a new car!!!!

Wednesday, December 17th, 2014

by david marmon on 12/16/14

Sumo Deadlift 10-10-10
*Score = Total Poundage

For time:
150 - Wall Ball Shots (20/14)

Quote of the Day:  "You were born to be real, not to be perfect."

Tuesday, December 17th, 2014

by david marmon on 12/15/14

Thruster 5-4-3-2-1
*Score = Total Poundage

"Busted Ornament"
For time:
50 - Kcals on AirBike
40 - Burpees
30 - Pull-ups 
20 - Burpees
10 - Front Squat (185/115)

Quote of the Day:  "You are the only person on earth who can use your ability." - Zig Ziglar

Saturday, December 13th, 2014

by david marmon on 12/12/14

20 min AMRAP:
10 - CTB Pull-ups
20 - Back Squat (95/65)
30 - Double Unders
*Score = Total Reps

Quote of the Day:  "Thinking is difficult, thats why most people judge." - Carl Jung

*Good luck to CFW teams competing today in Superfit Hampton Roads at CrossFit Stimulus.  Check the Facebook Page for updates on how everyone is doing.  Teams competing are: Mo and Steph, Tom and David, Audra and Britta, and Cat and Iwona.  

Friday, December 12, 2014

by david marmon on 12/11/14

Push Jerk 5-4-3-2-1
*Score = Total Reps

"Gingerbread Man"
3 RFT:
800m run
15 - Deadlift (225/155)

Quote of the Day:  "If you don't think, then you shouldn't talk." - March Hare

Thursday, December 11th, 2014

by david marmon on 12/10/14

3-position Clean (above the knee/below the knee/from the ground) 1-1-1-1-1
*Score = Total Poundage

For time:
Wall Ball Shots (20/14)
KB Swings (2/1.5)

Quote of the Day:  "Doubt is not a lack of belief. It is a complete belief in an outcome you do not want." 

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