NEWS: Our Schedule is Expanding!
Announcing 6:30 AM classes each and every weekday! Starts this Monday, May 2nd. Click for more...
Chalk Talk: Scaling a WOD
A while back, we wrote an article on “RX”-ing a WOD that discusses what it means to write those two elusive little letters after your WOD score, but today’s Chalk Talk (our new blog series on CrossFit advice, tips and tricks) is about SCALING A WOD. Scaling is when a member modifies the written or prescribed (i.e. RX) workout. They could decrease the weight. They could reduce the number of rounds […]
EVENT: #3goalstobetter Clinic – Beginner Pull-Ups
#3goalstobetter CLINIC: Our 4th members-only clinic in our annual series is BEGINNER PULL UPS taking place this Sunday, May 1st from 9:00-10:00a during Open Gym. We will still hold Open Gym during its normal time of 9:00-11:00a.
At this clinic, we’ll work on helping you train your strict pull-ups. Then we’ll break down the kipping swing which then progresses into the kipping pull-up. And finally, we’ll work through techniques, tips and tricks for getting multiple pull-ups […]
WOD: Sat 03.26.2016 Open 14.4
Open 14.4
AMRAP 14:
60 Calorie Row
50 Toes To Bar
40 Wall Balls
30 Cleans (135/95)
20 Muscle Ups
WOD: Mon 03.07.2016 “Thinking Out Loud”
"Thinking Out Loud"
5 Rounds:
5 Deadlifts (315/205)
50' Handstand Walk
50 Walking Lunges
WOD: Fri 03.04.2016 Open WOD 16.2
OPEN WOD 16.2
With a running clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans
If completed before 4 minutes proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans
ETC...
WOD: Thu 01.21.2016 “Mainsite Tabata”
"Mainsite Tabata"
Tabata Push Press (75/55)
Tabata Sit Up
Tabata Push Up
Tabata Strict Pull Up