December 2023

Saturday, December 16, 2023

18 Comments / Workout of the Day (WOD) / By

For time: 
1500 Meter row
150 Double-unders
1.5 Mile run

Scaling:
Athletes of all levels should shoot to work at a sustainable pace in the 18-24-minute range. Consider rough time caps for each movement; sub-7 minutes on the rower, 3 minutes on the jump rope, and sub-14 minutes on the run. Reduce the distance or reps in order to meet those time domains.

Beginner Option:
For time:
1,000-m row
150 single-unders
1-mile run

Saturday, December 16, 2023 Read More »

Friday, December 15, 2023

27 Comments / Workout of the Day (WOD) / By
As a reminder, we will NOT have our regularly scheduled classes this evening. Instead, join us for the 12 Days Of Christmas WOD (run in a group style) doors open at 4pm, workout will begin between 4:30-4:45pm and then a holiday celebration. All are welcome!
 
DB’s Annual 12 Days of Christmas WOD
FOR TIME: 
-1 Power Snatch 95/65 MRX 75/55
-2 Thrusters 95/65 MRX 75/55
-3 SDHP 95/65 MRX 75/55
-4 Barbell Push-Ups MRX Push-ups
-5 KettleBell Swings 55/35lbs MRX 45/25
-6 Box Jumps 24/20 MRX Step-Ups Okay
-7 Pull Ups
-8 Toes to Bar
-9 Wall Balls 20/14 10′ MRX 20/10 9′
-10 Deadlifts 95/65 MRX 75/55
-11 Hang Power Clean 95/65 MRX 75/55
-12 Barbell Burpees
 
*You move through the workout using the same format as the song. Complete 1 Power Snatch, then 2 Thrusters and 1 Power Snatch, then 3 SDHP, 2 Thrusters and 1 Power Snatch. Time stops when you finish all 12 exercises.

Compare to December 24, 2022.
 
 

Friday, December 15, 2023 Read More »

Thursday, December 14, 2023

25 Comments / Workout of the Day (WOD) / By

E6MOM for 30 minutes
Each for time
400 Meter Run
21 Kettlebell Swings 55/35# Rx+70/55# MRX 45/25#
12 Pull-ups Rx+C2B
*Score is slowest interval

Join us this Friday, December 15th for The Twelve Days of Christmas WOD and post-workout shindig! We’ll run it similar to the CrossFit Open, doors open at 4pm and workout will start shortly after. We will award a prize to best dressed male and female so dress-up in your most festive outfit!
 
As part of the festivities, we thought it would be fun to add a raffle ticket drawing and we would love your participation. If you’d like to join in the fun, please bring a gift valued at $20 or under for the raffle. It can be silly or something more functional – your choice! 
 
Last but not least, please bring an appetizer (savory or sweet) to share! 

Thursday, December 14, 2023 Read More »

Wednesday, December 13, 2023

33 Comments / Workout of the Day (WOD) / By

4 Rounds for time: 
15 Bar-facing burpees
15 Front squats 115/85# MRX75/55#
75 Single-unders

Join us this Friday, December 15th for The Twelve Days of Christmas WOD and post-workout shindig! We’ll run it similar to the CrossFit Open, doors open at 4pm and workout will start shortly after. We will award a prize to best dressed male and female so dress-up in your most festive outfit!
 
As part of the festivities, we thought it would be fun to add a raffle ticket drawing and we would love your participation. If you’d like to join in the fun, please bring a gift valued at $20 or under for the raffle. It can be silly or something more functional – your choice! 
 
Last but not least, please bring an appetizer (savory or sweet) to share! 

Wednesday, December 13, 2023 Read More »

Tuesday, December 12, 2023

28 Comments / Workout of the Day (WOD) / By

“DISRUPTED DT”
Every 3:00 for 7 rounds:
12 Deadlifts 155/105# MRX 115/80#
9 Hang power cleans
6 Push jerks
Score is slowest round.

Join us this Friday, December 15th for The Twelve Days of Christmas WOD and post-workout shindig! We’ll run it similar to the CrossFit Open, doors open at 4pm and workout will start shortly after. We will award a prize to best dressed male and female so dress-up in your most festive outfit!
 
As part of the festivities, we thought it would be fun to add a raffle ticket drawing and we would love your participation. If you’d like to join in the fun, please bring a gift valued at $20 or under for the raffle. It can be silly or something more functional – your choice! 
 
Last but not least, please bring an appetizer (savory or sweet) to share! 

Tuesday, December 12, 2023 Read More »

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