WOD Saturday, 16 September 2017 04:57

Loved seeing all of you tonight! Had a great time hanging out and watching the kids tear up that bounce house! Tomorrow, we get to introduce a new coach, Trevor Stevens! He recently completed his Level II certification and is super excited to share his knowledge with you guys!! Be sure to give him a warm welcome... Tomorrow:
8:00 Olympic
9:00 WOD
20 EMOM (40 on/20 off)
Cal row
Wall balls
KBS
Abmat situps


WOD Friday, 15 September 2017 01:13

  • Check out all the 6 AM PRs today!! If you had a PR from another class, let's hear it!! Don't forget-party tomorrow at 6 PM! There's a huge bounce house for the kids, and we'll put it inside if you're worried about rain. Also, there will be NO open gym tomorrow due to the party. 4 PM will be the last class of the day. 
    Tomorrow:
    7 2-minute rounds of:
    25-cal. row
    205-lb. jerks, max reps

    There is no rest between rounds.

    #wcfr #prcity #killedthefrontsquats#comepartywithus


WOD Wednesday, 13 September 2017 02:33

Full extension! Love it!! @gates7671 rocking that hang clean today.

Tomorrow:

30-20-10 reps for time of:
GHD sit-ups
Toes-to-bars
Wall-ball shots, 20/14

#myabshurt #wcfr #tripleextension


WOD Tuesday, 12 September 2017 03:14

  • How's everyone liking the #mainsite programming for September? We think it's an awesome change of pace, and something we will do periodically moving forward. If you really love it, make sure you thank Coach @dmcruns for the great idea!

    Tomorrow:

    Hang power clean 3-3-3-3-3-3-3 reps

    #mainsitewod #crossfitdotcom #wcfr #hangcleans


WOD Monday, 11 September 2017 03:07

  • Tomorrow is September 11. I hope we never forget what happened that day-the many lives lost, sacrifices made, and heroes who rose amidst the worst kind of circumstances. We still have heroes fighting overseas for our country, and tomorrow is a hero WOD in honor of one who also paid the ultimate price:

    Emily

    10 rounds for time of:
    30 double-unders
    15 pull-ups
    30 squats
    100-m sprint
    Rest 2 minutes

    #neverforget #september112001 #herowod


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