• Wednesday 4-16-14: Rest Day


    *Cleaners at Box today (rest day): 12:00pm-4:00pm.
    *CFKids today from: 4:00pm-5:45pm.

    Group Run tonight 6:30pm

    “Boston Strong” We will be running in honor of last years Boston Bombing Victims. Nothing Can Stop The Will Of A Runner!!! Come on out and run your mileage, your pace, and for a great purpose. We will take off from CF Box. Bibs will be available, please bring pins.

    ***Tomorrow, Thursday, we will be doing a very special WOD, “Brody Strong”, come and do a WOD in Brody’s honor!!!

    How to stay motivated for CrossFit when it continues to kick your ass, tip #3:

    Find a CrossFit buddy

    With CrossFit’s ever-growing popularity, it’s not hard to find someone else who’s already doing it, or is interested in starting up. Put your salesman hat on and get them to buddy up with you! Having someone hold you accountable for just showing up is sometimes the kick in the pants that you’ll need.

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    Tuesday 4-15-14: W.O.D.

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    Monday 4-14-14: W.O.D.

    Strength: Weighted pull-ups 5-5-3-3-3-1-1-1-1 *use weight belt W.O.D. Space Jam 15-12-9-12-15 reps for time: Kettlebell swings 1.5/1 pood Box Jumps 24 inch/20 inch Knees to Elbows OnRamp: “Helen” 3 Rounds for time: 400m run/row 21 Kettlebell swings 12 pull-ups How … Continue reading


    Sunday 4-13-14: W.O.D.

    WOD: 10 rounds of: 1 minute of rowing Rest 15 seconds 30 seconds of push-ups Rest 15 seconds Post total calories rowed and push-up reps completed to comments. *This WOD can be adapted for any fitness level. Please note the … Continue reading


    Saturday 4-12-14: Rest Day

    Great work to all of the TEAM WOD groups yesterday! Was awesome to see a packed house and everyone motivating their team mates!! -Jill Stocked, cooled and available for immediate consumption 24-7…at the box later this coming week!


    Friday 4-11-14: Team W.O.D.

    Team W.O.D. Teams of 3 Today @ 8:15am, 5:00pm or 6:00pm. *Please note our 5pm evening session will start promptly at the posted time. Be ready to WOD at 5:00 sharp (Onramp is at 5:30). Thanks! If you do not … Continue reading