Sunday Core and Make Up Day

Friendly reminder that there will no longer be a 3pm class starting tomorrow April 2nd.

Crossfit WOD – “Team Tama”

Team Tama:

Teams of 2, complete in you-go-I-go fashion:

For time:
800-meter single-arm DB/KB farmers carry, 55/35 lb. (400m each)
62 toes-to-bars
62 push-ups
62 front squats, 95/65 lb.
400-meter single-arm DB/KB farmers carry, 70/55 lb. (200m each)
62 toes-to-bars
62 push-ups
62 hang power cleans, 135/95 lb.
200-meter single-arm DB/KB farmers carry, 85/70 lb. (100m each)

Crossfit WOD – “Heavy Karen”

“Heavy Karen”

For time:
100 Wall-Ball shots

Men: 30-lb. ball to 10-ft. target
Women: 20-lb. ball to 9-ft. target

Wall ball are tough and heavy wall balls are even worse. Here is a quick tip that may help relieve that intense shoulder burn you may have had during “Heavy Karen”.


Crossfit WOD – “Hang Power Snatch”

Hang Power Snatch

      3 – 3 – 3 – 3 – 3




A very technical day during a very difficult movement. Spending a little extra time today to address the positions and speed of the snatch led to some great pulls and eye opening experiences with the snatch technique. For a even more in depth look into the squat snatch here is a video from Chad Vaughn.


Crossfit WOD – Grip Test Deadlift

5-5-3-3-3-1-1-1-1 reps

Grip strength development today.
Only double overhand grip allowed.
No hook, no reverse grip.



Sunday Core and Make Up Day



Crossfit WOD – “The Big Lebowski Partner WOD”

“The Big Lebowski Partner WOD”

Partner WOD
For time
100 Calorie Row
100 Box Jump Over 24″/20″
100 Power Snatch 75/55
100 Partner Wall Ball 20/14

One person works at a time.



Open Workout – “18.4…”

18.4 is…

21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set

Time cap: 9 minutes


7:30am crew is crushing the gym competition! They are making a lot of the gainz in the form of Spirit Point. Take note CFF because there is only one week left in the Open and 7:30am is bringing the heat and green glittery mustaches.







Core and Make up Thursday


Crossfit WOD – “Bench Press”

Bench Press