HAPPY ST. PATRICKS DAY!! We are hosting our 3rd Annual Murph WOD starting at 8am. For those of you that want to redo the Open WOD 13.3 that is an option as well. The retest people will meet in the pain cave (back of green). If you are planning on retesting 13.2 at 8am then […]
Happy St. Patty’s Day! If completing Murph, or retesting the open wod take Saturday or Monday as your rest day and mobilize. Roll quads, IT bands, hip rotatores, adductors, Thoracic spine, rear delts, chest, triceps Re-test 13.3, Rest Day or WOD and rest Monday “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run […]
ST. PATRICKS DAY on Sunday wooooohooooo! We will be hosting our 3rd Annual Murph WOD starting at 8am. For those of you that want to redo the Open WOD 13.3 that is an option as well. Immediately following the the workout(s) we will be having mimosas, some tequila, and a paleo potluck! After we have […]
MANI-CURE?? Crossfit challenges us with large quantities of pull ups, climbing up ropes, sumo deadlift high pulling and repping out those toes –to-bars. These great movements can sometimes leave our hands battered and bruised with the occasional blister. There are ways to prevent hand injuries from occurring and also ways to take care of injuries […]
Whole 30 challengers hang in there!! The Final weigh-in will be on Saturday. Amy will be available to take measurements from 9-11am and Christina will be available from 1-4pm. Make sure you sign up for this weekend’s festivities! We will be doing “Murph” at 8am on Sunday morning. Following “Murph” we will be hosting a […]
Warm up – (15 mins) 800m run 15-10-5 scap push ups prone cobras shoulder activators on the bar 5-10 minutes on overhead mobility Strength Complex EMOM12 1Power Clean 1 Squat clean 1 Split Jerk WOD – 20 minutes 4 Rounds 7 Shoulder to Overhead 10 Burpee box jumps 14 Alternating pistols Games (205, 145) Regional […]
Often times our form can sometimes disintegrate amongst the speed we put forth during a WOD. We are constantly teetering the line of form vs. intensity but it never hurts to take a moment to re establish the check in position. For example… 1) You are stringing together a set of wall balls and you […]
Whole 30 challengers. Be sure to order from PALEO POWER MEALS and have your food delivered to CFS. Paleo Power Meals are super healthy, convenient and tasty! Check out all their options here. Strength Deadlift 3-3-3-3-3 WOD 10-9-8-7-6-5-4-3-2-1 2 for 1 wallballs (20/14) Kettlebell Swings (2,1.5) 15 Double Unders after each round Level 2- (1.5,1) […]
Again Faster is currently hiring for a bunch of positions, and would love to hire CrossFitters first and foremost. For anyone interested check out their job posting link here. We will be judging each other in classes today. Partner up and prepare for the upcoming Opens. WOD 18 minute AMRAP 15 Box Jumps (24,20) […]