Sunday 10/13/2019

Power Cleans (135/95)
Front Squats (135/95)

U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.


Saturday 10/12/2019

Teams of 3
Max Bench Press (135/95)

-Rest 3:00-

Max 100m Sprints

-Rest 3:00-

Max Dumbbell "Lungesters" (35s/25s)

*1 Rep Lungester = 1 Front Rack Lunge Left Leg + 1 Front Rack Lunge Right Leg + 1 Thruster

*During the AMRAPs, one partner must be holding (53/35) kettlebells in the farmers hold at all times. Kettlebells are not allowed to touch the ground...even when rotating parterns. Putting down kettlebells during the AMRAP will result in a 200m run during the rest period. 
Kettlebells can touch the ground during the 3 minute rest.

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Thursday 10/10/2019

Odd: AMRAP 10 Double Unders + 5 Double Dumbbell Snatch
Even: Max Calorie Row

-Rest 3:00

Odd: Max Medball Clean Slams
Even: Max Calorie Row

Box Brief - OPEN 20.1 WOD is announced tonight! We will be doing the OPEN WODs in class on Fridays!

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Monday 10/07/2019

Strength: 14 Minutes Establish 10RM Front Squat

20 Front Squat (115/80)
40 Sit-ups
40 Plate OH Step-Back Lunges (25/10)(20 per leg)
15 Front Squat (135/95)
30 Sit-ups
30 Plate OH Step-Back Lunges (25/10)(15 per leg)
10 Front Squat (155/105)
20 Sit-ups
20 Plate OH Step-Back Lunges (25/10)(10 per leg)
10 Front Squat (155/105)

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Sunday 10/06/2019


3 Rounds 
800m Run
7 Deadlifts (275/185)
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters (53/35)
20 Box Jumps (24/20)

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.


Friday 10/04/2019

10 Minutes 
Build to a Moderate Set of 3 Thruster

"OPEN 17.5"
10 Rounds
9 Thrusters (95/65)
35 Double-Unders

*Today's WOD is a week early teaser before the start of the Open!

Box Brief - The CrossFit OPEN is one week away! You can register for the Open by clicking HERE! We will be doing the Open WOD each week in class!
Not sure what the Open is? Yes, it is the online qualifier to earn a spot at the CrossFit Games but for most of us it is a yearly test of our fitness abilities and a great time to challenge ourselves more than we typically would. These workouts are programmed by CrossFit headquarters and are awesome tests of our fitness. By registering you can see where you stack up against other CrossFitters around the world! Registering is optional, giving your all in class is mandatory! Have fun with it!

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Sunday 09/29/2019

Sunday 09/29/2019


**Today's WOD will be slightly longer than usual, please plan for the WOD to end a little passed 9:30.

"Murph Demarcation"

Teams of 2
1000m Row
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
800m Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
800m Run
1000m row

Optional: Wear a Weight Vest (20/14 lb), except on the row.

Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time; break up the reps between partners as needed.

This partner-style take on the infamous "Murph" Hero WOD is made up of the same number of reps of pull-ups (100), push-ups (200), and air squats (300), as well as a cumulative 2 miles of running - but with a prescribed descending rep scheme and the run broken into 800 meter lengths. And, to top it all off, add a 1,000-meter row (without the vest) at the beginning and end.

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The "Demarcation" title refers to the action of fixing the boundary or limits of something..."separation, distinction, differentiation. It was a signal to me that I was ready, I had done the work, I just needed to toe the start line and do what I do best."