Strength 10 minutes to establish a heavy 2 rep Power Clean WOD AMRAP 15 3 Power Cleans @ 80-85% of heaviest 2 rep 15 Dumbbell Snatch 50/35# 30 Double Unders
Programming Preview 2/18/18
This is the week, the 2018 CrossFit games season starts with the first Open workout released this Thursday at 8 PM ET. Immediately following the live announcement of the workout two Games level athletes go head to head competing to get the best score on that workout. Don't miss these exciting announcements every Thursday for … Continue reading Programming Preview 2/18/18
WOD – 2/18/18
9am Sunday Endurance WOD In teams of 3 accumulate, 18,000 Meter Bike 9,000 Meter Row 225 Burpees Teams can switch stations at any point. Work must be split evenly.
Recipe of the Week – Chili Lime Oven Baked Plantain Chips
Craving chips, but can't afford all the fat? These oven baked Chili Lime Plantain Chips are the perfect healthy alternative! We found these thin, crunchy treats on Fed and Fit and can't wait to give them a try! Feel free to swap out the Chili Lime seasoning if you aren't a fan of spicy snacks. … Continue reading Recipe of the Week – Chili Lime Oven Baked Plantain Chips
WOD – 2/17/18
Reminder - Both Barbell, CrossFit class and Open Gym hours are canceled this Saturday, February 17th. Come support our SIX teams competing at Guilford CrossFit team competition! Good luck guys!
WOD – 2/16/18
WOD AMRAP 10 6 Dumbbell Push Press 25ft Dumbbell Front Rack Walking Lunge (50lbs/35lbs) 9 Dumbbell Push Press 25ft Dumbbell Front Rack Walking Lunge (50lbs/35lbs) 12 Dumbbell Push Press 25ft Dumbbell Front Rack Walking Lunge (50lbs/35lbs) ....continue in this fashion until time expires *Score is the total number of Dumbbell Push Press Gymnastics Accessory Work … Continue reading WOD – 2/16/18
WOD – 2/15/18
CrossFit WOD 5RFT 40/32 Calorie Row 100ft Sled Push (Heavy) 800 Meter Bike or 500 Meter Run Back East Barbell (5:30pm only) a.) Power Snatch Every 3 minutes for 6 sets 3 Position power snatch (High hang, hang and from the floor) b.) Snatch Technique Every 3 minutes for 4 sets 1 Snatch Balance + … Continue reading WOD – 2/15/18
WOD – 2/14/18
Strength a.) Every 3 minutes x 7 sets: 2 Squat Cleans Drop the bar between reps b.) Back Squat 1 Set x max reps at heaviest Squat Clean weight
Fun Facts staring Nicole Spellman!
Favorite CrossFit workout or movement? Gymnastic work - rings, toe to bar, handstands, etc We can find you most frequently at the ___:___ am/pm class! 5:45 am How long have you been doing CrossFit? 6 months What is your nickname? Coley If you were stranded on a deserted island with only one person, who would it would be? … Continue reading Fun Facts staring Nicole Spellman!
WOD – 2/13/18
WOD "Fran" 21-15-9 Thrusters 95/65# Pull-ups
Back East CrossFit 