Rest Day Thoughts

Tomorrow is Thursday, July 31 – it is our scheduled rest/make-up day.  Come in to make-up a work-out at 0900, 1600, 1700 and 1800 if you missed a WOD earlier in the week.  The weightlifting class will be at 1900, as usual.

Here’s an article from Greg Everett, owner and head coach at Catalyst Athletics […]

By |July 31st, 2014|Uncategorized|0 Comments|

How do those shoulders feel?

Wednesday, July 30:

Snatch 2@70%, 2@75%, 1@80%, 1@85%, 1@90%

10 min AMRAP:

10 Hang Power Snatch 95/63#

100 Double unders

By |July 30th, 2014|Uncategorized|0 Comments|

A Couple of Announcements

1)  The CrossFit Games started yesterday *Masters events).  Individual and Team events begin this morning with a workout on the beach in LA.  If you want to follow the best CrossFit athletes in the world, you can go to to watch the live stream.  Also, at night the events will be televised on […]

By |July 23rd, 2014|Uncategorized|0 Comments|

Wear your long socks or some pants – we’re climbing ropes!

20 Min Rope climb work.


Run 400M

20 burpees


Competitors add 3 rope climbs after HSPU

By |July 21st, 2014|Uncategorized|0 Comments|

Let’s Pound Monday into Submission!

Deadlift 5×3 @ 70%

For time:

10 sledge strikes

Row 500M

20 sledge strikes

Row 400M

30 sledge strikes

Row 300M

40 sledge strikes

Row 200M

50 sledge strikes

Row 100M

Compare time to November 29, 2013.

By |July 20th, 2014|Uncategorized|0 Comments|

Saturday is for the Girls!

Front Squat 5×5 @ 65%

The WOD for Saturday is “Helen”

Here’s a link to a video James “OPT” Fitzgerald doing this WOD in under 7 minutes.   If you don’t recognize his name, he was the winner of the first CrossFit Games back in 2007.  At the time of recording this video (January 2007), this was […]

By |July 18th, 2014|Uncategorized|0 Comments|

What Does 200 Calories FEEL Like?

Friday, July 18, 2014.

Press 5×3 @ 70%

Then we are re-testing our 50 Calorie sprints!  Yes, these are sprints – you are trying to get the work done as quickly as possible

4 x Row 50 Calories

rest 2 min between

Compare times to Jan 17, 2014

By |July 17th, 2014|Uncategorized|0 Comments|

Is your name Steve Prefontaine?

No?  I didn’t think so.  Well, the good news is I won’t expect any of you to run the 5k in 13:21.


Wednesday, July 16.  For time, Run 5K


Down pipestem then head North (Right)

Right on Radford; Left on Gateshead

Right on Old Mill; Right on Falkstone

Left on Gateshead (turns into Forest)

Right on Richmond Highway

Back down Pipestem […]

By |July 16th, 2014|Uncategorized|0 Comments|

Tuesday is for Snatching!

Snatch 6×2 @ 70%


15 Min AMRAP:

7 Snatch @ 95/63

10 Toes to Bar

15 KBS 70/53

By |July 14th, 2014|Uncategorized|0 Comments|

Clean up on Aisle 3!

Instead of that, let’s just work on our Cleans, shall we?



Monday, July 14:

Warm up the Clean. After 8 minutes of warm-up work, 6 working sets of 2 reps (reset each rep – NOT “touch & go”), increase weight on each working set. 90 seconds rest between working sets.

For Time:  10, 9, 8, 7, 6, […]

By |July 13th, 2014|Uncategorized|0 Comments|