Monthly Archives: June 2014

Tuesday 140701

All-levels/Beginner: A. Strict Press: Work up to a heavy single. B. “Bizzaro Nicole” 20 Minute AMRAP: 400m run ME Strict Press (60% of heavy single) Experienced: A. Skill: Handstand Practice B. 4 Rounds each Partner A: 500 m row Partner … Continue reading

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Programming Update: Back Squat Cycle

Most of you have noticed that we are back squatting more regularly than in the past by performing 5 sets x 5 reps every week. This will continue until we hit 12 exposures of 5×5 back squats. ¬†At that point … Continue reading

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Monday 140630

All-levels/Beginner: A. Find Back Squat 5 RM B. One Max Effort Set for Reps: 80% of 5 RM Experienced: A. Deadlift 4×3 B1. Bench Press 3×5 B2. Barbell Row 3×5 C. Max L-Hang or L-Sit for Time (Photo credit: Lisa … Continue reading

60 Comments

Sunday 140629

NOTE: On Friday 6/27, Saturday 6/28, and Sunday 6/29, all foot traffic must be directed through the main lobby entrance. There will be concrete work in the freight area for these three days. Thank you for your understanding! All-levels/Beginner: A. … Continue reading

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Saturday 140628

NOTE: On Friday 6/27, Saturday 6/28, and Sunday 6/29, all foot traffic must be directed through the main lobby entrance. There will be concrete work in the freight area for these three days. Thank you for your understanding! All-levels/Beginner: A. … Continue reading

14 Comments

No-Show Policy

As you’ve probably noticed, we’ve been adding classes and space quickly, to keep up with ongoing growth. We now have nearly 400 classes each week, and though we’re the largest CrossFit gym in the world, we’re committed to maintaining among … Continue reading

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Friday 140627

NOTE: On Friday 6/27, Saturday 6/28, and Sunday 6/29, all foot traffic must be directed through the main lobby entrance. There will be concrete work in the freight area for these three days. Thank you for your understanding! All-levels/Beginner: A. … Continue reading

39 Comments

Thursday 140626

NOTE: On Friday 6/27, Saturday 6/28, and Sunday 6/29, all foot traffic must be directed through the main lobby entrance. There will be concrete work in the freight area for these three days. Thank you for your understanding! All-levels/Beginner: In … Continue reading

38 Comments

Wednesday 140625

All-levels/Beginner: A. Back Squat 5×5 (75% + 30#, 5th back squat exposure) B. Collect up to 50 double push up burpees in the hour. Experienced: A. Back Squat 5×5 (75% + 30#, 5th back squat exposure) B. Collect up to … Continue reading

31 Comments

Tuesday 140624

All-levels/Beginner: A. Squat Clean Technique Review B. 2012 CrossFit Games Master’s Event 3 For time: 1 k row 30 squat cleans (135/95) 50 burpees Experienced 2010 Games WOD: 7 rounds for time of: 3 squat cleans (205/135) 4 handstand push-ups … Continue reading

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