Monthly Archives: February 2019

WOD (Alt. EMOM 20)
“Just move”
Minute 1:
7 Box Jump Overs + 7 TTB
Minute 2:
10 KBS (35/53) + 10 Goblet squats (35/53)
Minute 3:
5 Strict Pull-Ups + 5-10 burpees
Minute 4:
50 second Recovery Row or bike

Skill session
As we did last week, let’s spend the final 20ish minutes of class working and honing our skills!!

Power snatch

WOD (for time)
50 box Jump overs (24/20)
40 chest to bar
30 power snatch (135/95)

WOD (for time)
“Face Off”
5 rounds of:
Every 4 minutes perform…
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

*Slowest round is our score for the day.

*want to give 19.1 another go? We will be having another opportunity at 6:30pm tomorrow evening! Arrive early, warm up in the open gym room…and be ready to begin heats at 630pm sharp!

WOD (for time)
3 rounds of
50 double unders
2 minute handstand hold
35 sit ups

Strict pull ups
5-5-5-5-5 (across)

Saturday SURPRISE partner WOD
Tomorrow we will have a fun partner WOD at 11AM!! We promise to leave both wall balls and rowing OFF the menu 👍

*immediately post class (at noon) we will offer another opportunity to complete 19.1…. however, this heat will begin at 12 sharp…if you are planning to complete it, please arrive early and warm up in the open gym room! Judges are welcome 🤞

Open 19.1
19 Wall balls (14/20)
19 Calorie row

Partner WOD (for time)
200 double unders
25 burpees
1000 meter row
100 alternating lunges
1000 meter row
25 burpees
200 double unders
*share workload however you wish

Skill work
Have a movement(s) that you aren’t quite comfortable with? Spend the last half of class today working on it! Grab an empty barbell/PVC or spend some time on gymnastic technique with a coach who is always happy to help in any way we can!

WOD (for time)
“Strict Fran”
Thrusters (65/95)
Strict pull-ups

Skill/Strength session
Power clean

WOD (for time)
5 Rounds of:
40 Double Unders
5 Power Cleans (155/105)
7 Bar Facing Burpees


5 Rounds
800m row*
30 KBS
30 pull-ups

*sub row for run

“Honoring a beloved member of the CrossFit community- Eva T- who was badly injured in a plane crash last Saturday. Eva, is one of the original”Nasty Girls” in CrossFit, and is also the namesake of the benchmark workout “Eva”. Her injuries have placed her in the ICU, and she is currently battling a long road to recovery.”