Month: October 2016

Tuesday – 161101

Happy Birthday Kim! Announcements Schedule Update: Wednesday, Nov. 2nd, no 7pm class for our monthly coaches meeting CrossFit Liftoff Online Competition – 11/3 – 11/7 Compete in the gym and see how you rank across the CrossFit community, just like the Open! Three events: 1RM Snatch 1RM Clean & Jerk TBA Metcon Competition runs from …

Tuesday – 161101 Read More »

Monday – 161031

Congratulations to Coach Erin for winning our Halloween Costume Contest!!! Announcements Schedule Update: Wednesday, Nov. 2nd, no 7pm class for our monthly coaches meeting CrossFit Liftoff Online Competition – 11/3 – 11/7 Compete in the gym and see how you rank across the CrossFit community, just like the Open! Three events: 1RM Snatch 1RM Clean …

Monday – 161031 Read More »

Saturday – 161029

Announcements CrossFit Liftoff Online Competition – 11/3 – 11/7 Compete in the gym and see how you rank across the CrossFit community, just like the Open! Three events: 1RM Snatch 1RM Clean & Jerk TBA Metcon Competition runs from Thusday, 11/3 @ 6pm – Monday, 11/7 @ 6pm This will be Friday Night Lights this …

Saturday – 161029 Read More »

Friday – 161028

Happy Birthday Lori! Announcements Costume Contest this Today!!! Wear your costume during your workout TODAY!  Best costume for the day wins a FREE T-shirt and FitAID! Hang out with the community after Friday Night Lights! SWOD Every 80 seconds, for 12 minutes: Station 1 – Muscle Ups x max reps in 40 seconds or 3-step …

Friday – 161028 Read More »

Thursday – 161027

Announcements Costume Contest this Friday!!! Wear your costume during your workout this Friday!  Best costume for the day wins a FREE T-shirt and FitAID! Hang out with the community after Friday Night Lights! SWOD 3 sets of: Bench Press x 4-6 reps @ 20X1 rest 60 seconds Single-arm DB Row x 15-20 reps, each side …

Thursday – 161027 Read More »

Wednesday – 161026

Announcements Costume Contest this Friday!!! Wear your costume during your workout this Friday!  Best costume for the day wins a FREE T-shirt and FitAID! Hang out with the community after Friday Night Lights! SWOD 3 sets of: Deadlift x 6-8 reps @ 20X1 rest 20 seconds Unbroken KB Swings x 20 reps rest 3 minutes …

Wednesday – 161026 Read More »

Tuesday – 161025

Announcements Costume Contest this Friday!!! Wear your costume during your workout this Friday!  Best costume for the day wins a FREE T-shirt and FitAID! Hang out with the community after Friday Night Lights! WOD Complete as many rounds and reps as possible in 8 minutes of: 8 Strict Handstand Push Ups 8 Strict Chin Ups …

Tuesday – 161025 Read More »

Monday – 161024

Announcements Costume Contest this Friday!!! Wear your costume during your workout this Friday!  Best costume wins a FREE T-shirt and FitAID! SWOD Every 2 minutes for 20 minutes (10 sets): Clean x 1 rep Note: Build over the course of the 10 sets to a heavy 1 rep for the day WOD “5 minute Capacity …

Monday – 161024 Read More »

Saturday – 161022

WOD “The WMCF Chipper” For time: 100 Sit Ups 90 Lunges 80 Push Ups 70 Box Jumps (24″/20″) 60 Pull ups 50 Jump Squats 40 Wall Ball Shots (20/14) 30 Floor Wipers (95/65) 20 Ring Dips 800m Run

Friday – 161021

  SWOD Every 3 minutes for 12 minutes (4 sets): Overhead Squat x 4-6 reps Hand-Release Push Ups x 10 reps WOD Pick Your Own Poison You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not …

Friday – 161021 Read More »