Workout Of The Day

  • 180905 ~ Tracey G is 30!!

    For some individuals, a 30th Birthday is a milestone that is bittersweet!  Saying goodbye to your 20's and hello to your 30's can be a scary experience with the pressures of adulting around the corner! 

    Instead of hiding from this special day, Tracey has chosen to celebrate together with her Box Family with a special WOD!

    By special request, she designed this burner! Happy 30th Birthday Tracey....we hope you have a Great Day!!

    Strength:

    Pause Overhead Squats
    EMOM x 7 min
    7×1 80%+
    3 Second Pause in the bottom each rep

    Conditioning:

    With A 16 min Running Clock
    In Teams of 2
    10 Rnds
    10 Deadlifts (135/95#)
    10 Hang Power Clean
    10 Push Press (24/20")
    ME DU

    Remaining Time:
    ME OHS

    **Partners will alternate rounds.  Partner will continue to complete DU's until they are tagged by their partner

    Score: DU's + OHS

    Cash Out:

    50 Cal Recovery Assault Bike

  • 180904 ~ Burn!

    Today is a day of many Firsts! 1st Day Back at School.....1st Day Back to Work....and the 1st Day of the Lean & Clean Challenge!!

    There are 67 members participating in the challenge!  Let's give all participants ample support as they embark on a life changing quest!! There are over 500lbs of fat to lose! Let's see how close we can get to target!

    Strength:

    Every 90s x 4 min
    Seated Dumbbell Press
    3×10
    Heavy and Unbroken

    Conditioning:

    5 rnds
    2 min Each Rnd
    10 Thrusters (95/65#)
    200-m row
    Max-rep Thrusters
     
    - Rest 2 min -

    Cash Out:

    3 Rounds for Quality:
    10s L-Sit Hold (Parallettes, Rings, or Bar)
    10s Ring Support
    20s Handstand Hold or Walk

  • 180903 ~ Labor Day!

    It's Labor Day...the last day before the kiddies go back to school, and the eve of our 1st ever "Lean & Clean" Challenge!  Come on in and burn off some extra calories before enjoying the last day of summer!

    For some extra burn today....wear a Weight Vest if you have one....this one is going to burn!

    "Labor Day"

    Complete For Time:

    400m Run

    10 Burpees

    10 Burpees
    25 Push-Ups

    10 Burpees
    25 Push-Ups
    50 Lunges

    10 Burpees
    25 Push-Ups
    50 Lunges
    100 Sit-Ups

    10 Burpees
    25 Push-Ups
    50 Lunges
    100 Sit-Ups
    150 Air Squats

    400m Run

    Cash Out:

    Mobilize & Socialize!

  • 180901 ~ Saved By The Barbell

    Saved by the Barbell is an annual, world-wide CrossFit community Labor Day workout and fundraising effort to bring CrossFit to more kids everywhere.

    Each year, rates of chronic diseases like type-2 diabetes, obesity, and liver disease – conditions once associated with the sick and elderly – rise among children, from toddlers to teenagers.

    And yet each year, more schools reduce their physical education programs. Recess is becoming a thing of the past. Cafeteria food, deeply flawed nutrition education, and sugar-stocked vending machines only contribute to the problem. And schools where children grow up in poverty, food deserts, and disadvantaged communities pose even greater challenges to kids’ health.

    As adults, we ask ourselves: What can I do today to make a meaningful and lasting difference in the world, in my community, in my neighborhood, on my block, for the better?

    Our community knows the answer. Kids need to move. To play. To stand up from their desks and couches and go outside, go to the gym, learn how to move and nourish their bodies in a safe and healthy community. 

    Today you are asked to bring a child!  Let's show them that fitness can be fun, and help start them on the path to wellness!!

    "Saved By The Barbell"

    3 rounds for max reps of:

    1 Min Each:

    Burpees

    Wall-balls (20/14#)

    Deadlifts (115/75#)

    Med-ball sit-ups

    Hang power cleans (115/75#)

    Rest 1 minute

    Cash Out:

    Mobilize & Socialize!

  • 180830 ~ Happy Birthday Jason

    Pistols, Snatches and Muscle Ups....these are a few of Jason's favorite things!! What a great way to kick off the last weekend of the Summer!!

    Happy Birthday Jason! Hope you have a great day!

    Strength:

    Pause OHS

    Every 90s x 6 min

    5 x 2 @ 80%

     3s Pause in the Hole

    Conditioning:

    “Jason’s Nasty BDay WOD”

    3 Rounds For Time

    30 Pistols

    7 Bar MU

    Cash Out:

    Mobilize & Socialize!

    10 Alt. Power Snatch (70/50#)

  • 180830 ~ You Down with GPP??

    It's GPP Day....get ready to do some hard work in this grinder!

    Conditioning:

    “Working Out In D-Yard”

    (32 min)

    In Teams of 2:

    8 min AMRAP

    Turf Length Sled Push - Challenging

    8 min AMRAP

    5 Sandbag Ground to shoulder

    10 Sandbag Squats

    8 min AMRAP

    Backwards Sled Drag - Challenging

    8 min AMRAP

    Tire Flip/Jump Through

    Cash Out:

    Tabata HS Hold x 8 Rnds
    a. Wall Facing
    b. Back To Wall

  • 082918 ~ Good Luck Khandi!

    The Canuck Games won't be the same this year without Khandi a.k.a. DJ Kid Logix spinning some tunes or blowing us all away with with her beautiful singing voice! Opportunity has come knocking, and she has taken a job teaching English & Phys. Ed in China!  

    Khandi will be saying a special goodbye during today's 6:30 Class....let's all wish her well on her new Adventure!  We can't wait to hear all about her tie in the Far East!!

    Strength:

    Every 90s x 6 min

    Sumo Deadlift

    5 x 4 - Heavy

    Then..

    Good Mornings

    Every 2 min x 6 min

    3×25 (105/70lbs or heavier than last time)

    Conditioning:

    Ladder Up!

    10 min AMRAP

    1 HSPU

    2 Front Squat (185/125#)

    3 Pullup

    2,4,6

    3, 6, 9

    4, 8, 12, etc…

    Cash Out:

    12 Min Goat Practice

     

  • 082818 ~ Press Out

    Conditioning:

    Press Out!

    1200m Row

    30 Bench Press (80% BW)

    1200m Run

    1000m Row

    20 Bench Press

    800m Run

    500m Row

    10 Bench Press

     400m Run

    Cash Out:

    EMOM x 10 min alt.

    a. 30s Hollow Rock

     b. 30s Hollow Rock Hold

  • Be the Change You Want To See!

    DO IT FOR THE KIDS!

    Bring your kids (or borrow someone’s 😜) on Sat., Sept. 1 for a special workout! We will be running the “Saved by the Barbell” WOD dedicated to helping raise awareness of kids needing to MOVE, be ACTIVE, and ENJOY fitness in their lives!

    “Saved by the Barbell is an annual, world-wide CrossFit community Labor Day workout and fundraising effort to bring CrossFit to more kids everywhere.

    Each year, rates of chronic diseases like type-2 diabetes, obesity, and liver disease – conditions once associated with the sick and elderly – rise among children, from toddlers to teenagers.

    And yet each year, more schools reduce their physical education programs. Recess is becoming a thing of the past. Cafeteria food, deeply flawed nutrition education, and sugar-stocked vending machines only contribute to the problem. And schools where children grow up in poverty, food deserts, and disadvantaged communities pose even greater challenges to kids’ health.

    As adults, we ask ourselves: What can I do today to make a meaningful and lasting difference in the world, in my community, in my neighborhood, on my block, for the better?

    Our community knows the answer. Kids need to move. To play. To stand up from their desks and couches and go outside, go to the gym, learn how to move and nourish their bodies in a safe and healthy community. Many CrossFit affiliates have already answered the call, with over 1,800 CrossFit Kids Registered Programs. There are over 1,000 CrossFit programs in schools today.” - CrossFit

  • 180827 ~ Weightlifting!

     A little barbell work to start off our week....keeping things simple, we will warm up with the snatch technique and follow it by & Clean & Jerk burner.  Today should feel like "Grace" gained 60 lbs and now wants to play!  

    This one will be a  grinder...don't be decieved!

    Strength:

    Every 90s x 9 min

    Full Snatch + 2 Hang Snatch

     *Heavier than last time!*

    Conditioning:

    Complete for time

    20 Clean & Jerks (225/155#)

    Cash Out:

    50 Cal Recovery Bike

  • 180825 ~ AMRAP For Autism!

    Autism impacts 1 in every 59 children in North America and has been steadily on the rise in the last 20 years.  It is unsure what causes Autism and unfortunately there is no cure.  Not being able to communicate verbally, motor skills and lack of social interaction with others are just some of the obstacles that these children face every day. This lifelong condition impacts not only the individual diagnosed, but also their families, caregivers, and entire communities

    To help raise awareness and promote the importance of learning more about Autism Spectrum Disorder (ASD) we will be running the AMRAP for Autism WOD.  

    To find out more check out the Autism Canada website! https://autismcanada.org/donate/

    “AMRAP For Autism”

     32 MINUTE AMRAP

    In A Team of 2 – One Partner Working At A Time

    58 Burpees over Sandbag

    58 Thrusters with Sandbag

    58 Over the Shoulder with Sandbag

    400m partner run with Sandbag

    Cash Out:

    Mobilize & Socialize!


  • 180824 ~ What A Drag!

    Strength:

    Power Clean and Push Jerk

    Every 90x 6 min
    5×5 @ 75%+
    Complete Reps in Singles

    Conditioning:

    What a Drag!

    With A Partner

    AMRAP 15

    100’ Sled Drag + Sprint To Curb

    Sled: 175/135

    Then..

    Friday Swole Day!

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