Saturday 6.9.18

Partner WOD

9am and 11am

for time
100/70 calorie row
1200m run
50 power snatches 115/80
1200m run
10 rope climbs

Benchmark WOD


“The Hateful Eight”

8 rounds for time
8 push-ups
8 GHD sit-ups
8 air squats
8 pull-ups
8 deadlifts 95/65
8 hang power cleans 95/65
8 push press 95/65
8 calorie row

Monday 5.28.18

Image result for murph

“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

Please take the time to watch this video before you do this workout. This is important. This is why we do this workout. This man willingly gave his life trying to save the men in his unit as they were getting surrounded by a much larger enemy force. We do this tough workout every year to honor his memory.

Watch this…Lt. Michael P. Murphy Tribute: True American Hero

This workout will begin at 5 minutes past the hour in every class today. This means you need to get to the gym 10-15 minutes early to get yourself warmed up, mobilized and set up. Make sure you come in well rested and well hydrated.

Hero WOD

In honor of Memorial Day and the sacrifices made by the many heroes in our armed forces…


For time:
1 mile run
100 pull ups
200 push ups (watch this one!)
300 air squats
1 mile run

“Murph” is a CrossFit Hero WOD we do every Memorial Day to honor Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his bravery and acts of selflessness. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.

Murph movement standards…

We will have four versions of Murph for you to choose from this year.

FB = All runs and movements performed in order to RX standards wearing 20/15# vest
RX+ = All runs and movements performed in order to RX standards as written no vest
RX = Runs performed as written, movements performed to RX standards but may be broken up into rounds
MOD = any other version

All of the movements must be performed with a full ROM (check the movement standards link above) especially if you are shooting to get a FB, RX+ or RX by your name. Start and finish with a 1 mile run. If you are new to the gym and this WOD seems beyond you at this point it can be modified in various ways. You can go it alone and do a half Murph or maybe even better work with a partner, split it up and make it a team effort. No matter how you do the WOD today, just get in here and do it. CrossFit gyms around the world are running this workout today and classes will be big. Let’s not be the exception. This is a tough mental and physical test that all CrossFitters need to step up to once a year. You’ll be glad you did.

Tuesday 4.17.18

exercising GIF


scapular freedom with a lax ball 2 min each side
banded hip extension 2 min each side (starts at 1:20 in video)


for time
1200m run
63 KB swings 53/35
36 pull-ups
800m run
42 KB swings
24 pull-ups
400m run
21 KB swings
12 pull-ups


5 rounds not for time
20 second handstand hold
20 second plank hold
20 second side plank (20 seconds on each side)

Saturday 3.31.18

video news GIF

Partner WOD

9am and 11am

teams of 2
800m farmer carry 53s/35s
100 air squats / plank hold
90 pull-ups / superman hold
80 abmat sit-ups / wall sit hold
70 burpees / hang hold
60 HR push-ups / handstand hold
50 partner deadlifts 225/155
800m farmer carry 53s/35s

Partners do the farmer carry together (one partner carries both kettlebells, switching as necessary). For the next 5 movements one partner works while the other partner holds. Partners switch positions as necessary. The partner deadlifts are performed with a single bar, both partners lifting it together.

Benchmark WOD



5 rounds for time of
30 kettlebell swings 70/53
30 burpees
30 GHD sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Saturday 3.24.18

Related image

Partner WOD

9am and 11am

teams of 2
2000/1600m row
40 toes to bar
40 bar-facing burpees
40 thrusters 75/55
40 toes to bar
40 bar-facing burpees
40 thrusters 95/65
40 toes to bar
40 bar-facing burpees
40 thrusters 115/75

Benchmark WOD



2 rounds for time
34 push-ups
50m sprint
34 deadlifts 135/95
50m sprint
34 box jumps 24/20
50m sprint
34 clean and jerks 95/65
50m sprint
34 burpees
50m sprint
34 wall balls 20/14
50m sprint
34 pull-ups
50m sprint

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

The “Crain” Hero WOD was first posted on as the workout of the day for Saturday, March 21, 2015.