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Wednesday – August 30th

One last rep!

For time: *45 minute cap
200m run
20 toes to bar
400m run
40 handstand pushup
600m run
60 box hop #24/20
800m run
80 GHD situp
1k run
100 wall ball shot #20/14 to 10/9′


Tuesday – August 29th

That had to hurt! Brandon pulling 1:27.6 for a 500m row!

15 minutes working:
Muscle ups, muscle up transitions, pullups and dips

3 rounds for time:
15 deadlift #185/125
10 front squat
5 shoulder to overhead


Monday – August 28th

Picnic tables for the win!

10 minutes OTM:
Power clean + 3 push press
*Start at 100% of 1RM strict press and build to a max for the complex.

For time: *10 minute cap
Calorie row
Burpee over rower
*Ladies do 18-12-6-12-18 on the row and 21-15-9-15-21 on burpees.


Sunday – August 27

Who is your pick?

10am – WOD
11am – WOD

15 minutes to find 3RM front squat
*Must make at least 5 attempts.
Followed by 6 minutes to complete 2×5 front squat at 75% of 3RM

“Running Cindy”
20 minute AMRAP:
5 pullup
10 pushup
15 air squat
*At the 5, 10, and 15 minute mark, run 400m.


Saturday – August 26th

Remember that time that we went to Edgewater Park and pushed around some trucks? Well, we will be meeting in the parking lot near the new pavilion, seen in this photo, at 9am. We won’t be pushing trucks, but we will be throwing around some sandbags and having a good time!

After the workout, we will be playing a game of ultimate frisbee led by the frisbee master himself, Coach Josh! Please, help us have fun! We plan to follow a piece of advice from the CrossFit playbook: “Regularly learn and play new sports.” and we will be teaching anyone who is new to ultimate how to play.

Hope to see a bunch of you guys come out and have some fun!

PS. Weather looks great, but it will probably be a bit on the cooler side when we get started with our warmup. We encourage everyone to bring a jacket and a water bottle.


Friday – August 25th

Reena, Jody and young Simone getting in some quality gym time. Turns out rowers put babies to sleep!

“The First Helen”
3 rounds for time:
400m run
21 kettlebell swing #53/35
12 pullup

-Rest 1/2 of your time, then repeat.

*The first posting of “Helen” was June 22nd of 2003. It was posted not as we know it today, but with the added instructions to rest and then repeat off the clock. Just over 13 years have passed since Helen’s first appearance, and today we are going to do a variation of the original. The rest will be structured and the repeat round will also be for time. As was noted on the original post: “You’ll see this workout again.”

**Last programmed 6-30-2016.


Thursday – August 24th

Guys and gals! We are adding some Crossover Symmetry equipment to the warmup area. There are certainly some great tools up there for anyone with rotator cuff ailments!

6×4 strict press + 2 split jerk
*Work >70% of 1RM strict press. Complete as a complex.

5 rounds for time: *15 minute cap
21 deadlift #185/125
15 GHD situp
9 handstand pushup