Monthly Archives: October 2013

Halloween Party at the Box, ON the Box!!

You see the pumpkins, cobwebs, and ghosts sprinkled around the city. Everyone and their mother has gone apple picking and Starbucks is serving pumpkin lattes again. You know what that means!!? Halloween is quickly approaching!! And we want to party … Continue reading

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Friday 131018

All-levels WOD/Beginner WOD: “Fran” Thruster 95/65 lbs Pull-ups 21-15-9 reps, for time Competition Team WOD: Part A. Perform 15-25 skin the cats for quality – not for time. Part B. Power Snatch TNG with Partner 12 rounds x 3 reps … Continue reading


Thursday 131017

All-levels WOD/Beginner WOD: A. Push Press 3-3-3-3-3 B. 5 rounds: 30 kettlebell swings 24/16, 30 sit ups Competition Team WOD: Part A1. Front Squat 3×3, rest 60 seconds Part A2. 4×3 Weighted Pull ups (Mixed Grip), rest 2-3 minutes Part … Continue reading


Wednesday 131016

All-levels WOD/Beginner WOD: A. Front Squat 3-3-3-3-3 B. Deadlift 3-3-3-3-3 Competition Team WOD: REST DAY. CFE WOD: 4x 50 sec row 10 sec rest 50 sec burpees 10 sec rest 50 sec situps 10 sec rest Rest 2 minutes 4x … Continue reading


Tuesday 131015

All-levels WOD/Beginner WOD: “Cindy” 5 Pull-ups 10 Push-ups 15 Squats As many rounds as possible in 20 min or “Mary” 5 Handstand push-ups 10 1-legged squats 15 Pull-ups As many rounds as possible in 20 min Competition Team WOD: Part … Continue reading


Monday 131014–Columbus Day holiday schedule

Columbus Day Schedule: All WOD Classes normally at 26th Street are canceled. All CFE Classes are canceled. Everything else, including Elements at both locations, is normal. All-levels WOD/Beginner WOD: Snatch + Hang Snatch + Overhead Squat 8×1+1+1 Competition Team WOD: … Continue reading


Sunday 131013

All-levels WOD/Beginner WOD: Power Clean 5-5-5-5 Competition Team WOD: REST DAY. (Photo credit: Alex Robleto)

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Saturday 131012

All-levels WOD/Beginner WOD: A. Thruster 3-3-3 B. “Karen” Wallball: 150 shots for time Competition Team WOD: Part A. Front Squat 3 RM in 10 minutes Part B. 12 minute EMOM: 10 Toes to Bar/10 Shoulder to Overhead (135/95) Part C. … Continue reading


Friday 131011

All-levels WOD/Beginner WOD: For time: 400 meter run 50 push ups 400 meter run 50 pull ups 400 meter run 50 toes to bar 400 meter run 50 pistols Competition Team WOD: Part A. Power Snatch TNG with Partner, 12 … Continue reading


You do good-ers are killin it!!

So, we want to update you on what we all have done so far in the charity department, because you guys rule…and you should know it!! Last month, we had a rockin day supporting Beat the Streets, which provides CrossFit … Continue reading

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