WOD – April 28, 2017

Work Out of the Day

In teams of 2 –                                                                                                                          


For time:
800m run, 25/15lb
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24/20″
3 cleans, 185/125lb
800m run, 25/15lb

Post time to beyond the whiteboard.

*Athletes will each run half the distance and share the reps for this workout today

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.  Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

WOD – April 27, 2017

Work Out of the Day

4 rounds for max reps of:

1 minute row for calories

1 minute push press, 75/55lb

1 minute bike for calories

1 minute sumo deadlift high pull, 75/95lb

1 minute rest

Post total reps to beyond the whiteboard.

WOD – April 26, 2017

Congratulations to Erin and Kylee!  They both made it to the regional qualifier and they did awesome!  They completed 4 workouts this weekend as the final step before the CrossFit Games.  Erin finished 6th in the southwest region and she is the 131st fittest woman over 40 in the world!  She can compete with any woman in the gym on any workout, and is always so cheerful and motivating to everyone she meets.  And Kylee finished 10th in the southwest region, and she is the 92nd fittest 14-15 year old in the world!  Kylee got her first chest to bar pullups and Prd her clean during the open.  We are really proud of both of these ladies, as they are both amazing role models for all the ladies at our gym, and can’t wait to see how far they go next year!

Work Out of the Day

For time:  (20min time cap)

100 front squats, 50/35lb

90 double unders

80 situps

70 double unders

60 db power snatch, 50/35lb

50 double unders

40 single arm db lunges, 50/35lb

30 double unders

20 bar muscle ups

Post time to beyond the whiteboard.

WOD – April 25, 2017

Work Out of the Day

Power Snatch 3-3-3-3-3


As many rounds as possible in 7 minutes of:


power snatch, 135/95lb

handstand pushups, 6/4inch deficit

Post loads and reps completed to beyond the whiteboard.

WOD – April 24, 2017

Congrats to Kelli W on winning the Festivus Games on Saturday!  She won the clean event, lifting 165lbs, and she won the final event too!  Great job Kelli!  

Work Out of the Day

Back Squat 3-3-3-3-3


5-10-15-20 reps for time of:

Pistols x 2 

Toes to bar

Post loads and time to beyond the whiteboard.

WOD – April 19, 2017

Work Out of the Day

“Tabata Machine”

Tabata Row for calories

Rest 1 minutes

Tabata Burpees

Rest 1minute

Tabata Rope Pulls, 22ft

Rest 1 minutes

Tabata Bike for calories

Post reps per movement and total reps to beyond the whiteboard.  Compare to 3/23/17.  

WOD – April 16, 2017

Congratulations to all of you that completed the 6 week spring fit challenge!  There were 90 people that started the challenge and 50 completed it.  You all lost a total of 256lbs, 59 inches off your waist, and 114% body fat collectively!  It was the best results overall we’ve ever had in 8 years of running these challenges.  The winners were chosen based off the most improvement in body composition and workout performance.  Nearly all 50 of you improved following our meal templates, and we hope that you all build off this momentum and continue to make healthy eating choices in the future.

We had to have a top 3 for males and females, but I have to give some props to some of you that just missed top 3:

Tim H lost 5lbs, 2inches, and got his first pullup!   Sarah V gained 5lbs of muscle while losing 1%bf and killing it in the open!


Paul M lost 6lbs, 2inches, and 5%bf!  Melissa G lost 9lbs, 2inches, and 3%bf!

Kristine lost 7lbs and 2%bf!    Rena lost 6lbs, 3.5inches, lost 3%bf, gained 2lb of muscle and gained 25lbs on crossfit total!

Kenisha lost 2 inches, 3%bf, gained 2lbs of muscle, 15lbs on her snatch, and 27 reps on 15.1!

Kaylee lost 5lbs, 2%bf, 40lb on crossfit total, and 26 reps on 15.1!  Jess F lost 8lbs, 3 inches, and gained 65lbs on her crossfit total!

Jeseca R lost 4lbs, 3%bf, and gained 3lbs of muscle!  Dean lost 8lbs and 3%bf and 4min off Lift Run workout!

Cici lost 3%bf and gained 2lbs of muscle and put 20lbs on her snatch!  Christina A lost 1%bf and gained 3lbs of muscle!

Anthony lost 12lbs, 3.5inches and 5% bf!  Samantha lost 4%bf, gained 3lbs of muscle, and 35lb added to her crossfit total!

Anna lost 6lbs, 4%bf, and gained 3lbs of muscle!  Kyle C lost 3%bf, gained 5lbs of muscle, and gained 35lbs on crossfit total!

Alex C lost 5%bf and gained 4lbs of muscle!  Addie lost 15lbs, 3.5inches, and 2%bf!

3rd place –  She lost 3lbs, 5%bf, and gained 4lbs of muscle, all while improving her fran by 1 minute and her Elizabeth time by 8 minutes!   And he lost 11lbs, 4%bf, and gained an amazing 100lbs on his crossfit total!  congrats Eric K and Christina S!

2nd place –  She lost 7lbs, gained 2lbs of muscle, and lost 7%bf, gained 28lbs on cf total and 30 reps on 15.1!  Great job Annette!  And this guy has improved so much:  Lost 10lbs, 2inches, lost 5%bf, gained 3lbs of muscle!  Travis also gained 110lbs on cf total, 30lbs on snatch and 174 reps on the 20min amrap!

1st place – The first place female looks like a different person.  She lost 9lbs, 3.5inches, and 3%bf, she improved on every workout and even got her first rope climb!  And the winning male lost 14lbs, 4.5inches, 6%bf, gained 3lbs of muscle, and also improved on every workout.  Congratulations to Amy K and Bryan A!

Work Out of the Day

5 rounds for max reps in 3 minutes of:

300m run

thrusters, 115/75lb

max rep burpee box jumps, 24/20″

rest 90 sec0nds

*thruster reps decrease every rounds as follows – 21-18-15-12-9