Monthly Archives: August 2012

Black Box WODs, CFE WODs: Friday 120824

Black Box WODs (check schedule for times) A: Clean 3×5 @ 60% B: Split Jerk 3×5 @ 60% CFE running WODs at 6am, 7am, 8am (meet at 28th St.): It’s Tempo Interval Friday. We are running a pace that mimics … Continue reading

9 Comments

Beginner WODs, CFE WODs: Friday 120824

Beginner WODs (check schedule for times and locations) A: Extended Mobility Work B: Tag-team “Fran” CFE running WODs at 6am, 7am, 8am (meet at 28th St.): It’s Tempo Interval Friday. We are running a pace that mimics a 10K race … Continue reading

1 Comment

Black Box WODs: Thursday 120823

Black Box WODs (check schedule for times) A: Extended mobility work B: Empty-bar “Fran” Thanks, Coach Bo, for this great pic of your recent Elements grads (from left): Chuck, Tyner, Bryan, and Brian: Read and COMMENT ON Coach Bo’s article … Continue reading

12 Comments

Beginner WODs: Thursday 120823

Beginner WODs (check schedule for times and locations) Your choice: A: Back Squat 3×5 B: 5 Rounds, Not for Time: Max Ring Rows Max L-Sit OR Make up the CrossFit Total if you missed it this weekend. Thanks to morning-regular … Continue reading

Leave a comment

Black Box WODs, CFE WODs: Wednesday 120822

Black Box WODs (check schedule for times) Your choice: A: Back squat 3×5 @ 60% B: 5 Rounds, not for time: Max Ring Rows Max L-Sit OR Make up the CrossFit Total if you missed it this weekend Here’s what’s … Continue reading

7 Comments

Beginner WODs, CFE WODs: Wednesday 120822

Beginner WODs (check schedule for times and locations) A: Press 3×5 B: In groups of 3, in sequence, for 12 Rounds (4 rows each): Starting every 3 Minutes: Row 500 Meters Here’s what’s on tap for Wednesday’s CFE running WODs … Continue reading

5 Comments

Construction Update

With construction at 28th St well underway, we wanted to give you a quick sense of what we’re working on and where we’re heading. Broadly speaking, we’ll be hitting (in order) three categories of stuff: the locker rooms, the front … Continue reading

17 Comments

Black Box WODs: Tuesday 120821

Black Box WODs (check schedule for times) A: Press 3×5 @ 60% B: 4 rounds of: 500m Row 3’ Rest A vacationing Paul writes: “Ran to Santa Monica Muscle Beach this morning from marina Del Rey and Did some ring … Continue reading

17 Comments

Beginner WODs: Tuesday 120821

Beginner WODs (check schedule for times and locations) A: Deadlift 3×5 (at 60% of 1 rep max = Deload) B: Find Maximum Consecutive Double Unders It’s funny cuz it’s true…

Leave a comment

Black Box WODs, CFE WODs: Monday 120820

Black Box WODs (check schedule for times) A: Deadlift 3×5 @ 60% B: 20’, Find Max Double-Unders CFE WODs at 6am, 7am, 8am We are still basking in the euphoria of the Olympic Games, so Coach Heidi has decided to … Continue reading

19 Comments
← Older posts
Newer posts →