Upcoming Events The CrossFit Open The 2019 CrossFit Open starts on February 21, 2019 and ends 5 weeks later on March 25, 2019. Register here. It costs $20. We will have our Open Announcements each Thursday at 7pm during the 5 weeks. As in year’s past, we will have our on head-to-head line-up each week. This year we are adding …

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Upcoming Events The CrossFit Open The 2019 CrossFit Open starts on February 21, 2019 and ends 5 weeks later on March 25, 2019. Register here. It costs $20. We will have our Open Announcements each Thursday at 7pm during the 5 weeks. As in year’s past, we will have our on head-to-head line-up each week. The Open WODs, with scaled …

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Strength / Skillwork Clean Technique Work 1 set EMOM for 10 Have beginners do this with a Medicine Ball, i.e. 3 position MBSC WOD Complete each 2x in any order* for time: (20:00 cap) – 30 Hanging Leg Raises** [T2B] – 30 Pull-ups [C2B] – 30 Cal. Bike – 30 Russian Twists 15/10# [30/20#] – 30 Goblet Squats 55/35# [70/55#] …

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Foundations Class Today at 1:45pm Strength / Skillwork 10′ – 10′ – 10′ – Max – Max Work on this after WOD with time remaining. WOD New to FTX = Pick 1 Rx = Do 2 with 5 min rest between Rx+ = Do all 3 with 5 min rest between Intro A For time: (10:00 Cap) 500m Row 25 …

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Specialty Classes Yoga – 11:00 am – 12:00 pm Strength / Skillwork None today WOD Mini Triatholon Run 5k Bike 5k Swim laps for 30 min Elements Mini Triatholon Run 2k Bike 2k Swim laps for 30 min

Specialty Classes Yoga – 11:00 am – 12:00 pm Strength / Skillwork None today WOD CrossFit Games 14.2 & 15.2 See description here. Coastie Cash Out! 8/4/1790 8 Monkey Squats (4-ct) 4 one-arm push-ups, 2 per side 17 Supermans 90 Scissors (1-ct) Elements 12:00 AMRAP of: 15 Jumping* Goblet Squats 15/10# 15 Ring Rows 15 Flutter Kicks 2ct. * Get at …

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Specialty Classes Yoga 2Pm today Strength / Skillwork Deadlift 8-8 / 5-5-5+ / 5 BB-50% / 65-75-85% / 65%   WOD 5 Rounds of: 10 Unbroken Wtd. Pull-ups then 2:00 of one of the following (rotate through all in any order): Row Cals Double Unders Burpees Lunge into Step-ups 24/20″ Pole to Pole Shuttle Runs (Back n Forth = 1) …

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Strength / Skillwork Back Squat 8-8 / 5-5-5+ / 5 BB-50% / 65-75-85% / 65% WOD 4 Rounds for time of: (Cap 20:00) 300m Row Bag Cleans 500# * 30 RKBS 55/35# 30 Goblet Lunges 55/35# (1ct) * Choose your wt. You are cleaning 500 lbs total. Max. bag wt. = 100 lbs. Elements = 200# / RKBS & Goblet …

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Strength / Skillwork Core Cash-out (Do this after 17.1) 2 Rounds of: 5-20 GHD Sit-ups 15 Indian-situps to a wall Ball 14/10# 20 Supermans 30 Russian Twist 20/14# Wall Ball 20 Hip/Back Extensions 15 V-Ups Max set w/o coming off bar of T2B WOD The Open is coming on February 21st. This is a great 5 week event to challenge …

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Specialty Classes Yoga – 10:00am – 11:00am Strength / Skillwork Bench Press 8-8 / 5-3-1+ / 5 50-55% / 75-85-95% / 65% WOD 20:00 AMRAP Rx 20 burpees 10 ¾-body-weight back squats Rx+ 25 burpees 15 body-weight back squats Careful with the squat volume on this one. If you can’t do the first round unbroken, then you’re going too heavy. …

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