Mon: FGB Tue: Arianna Birthday Wod exclusively with C&J and Snatches Wed: Partner wod (equal work) or Ring Muscle Ups (Mod: CTB), Front sq, HSPU, Ball Slams Thu: Open Gym Fri: CF Games Open Workout 16.1 Sat: Open Gym Sun: CF Games Open Workout 16.1 retest We have CrossFit Kids (6-8yo) classes on Saturdays at 930a and the first monthly Family Wod will be March 6th at 930a (all ages welcome)! Contact Stacey for more information. Register for the CrossFit Games Open – and look for an email in your mailbox this Tuesday afternoon  Read more

Mon: BTN Split Jerk then OHS, SDLHP Tue: Max effort then MBC, Pullups Wed: Max Height Hurdle then WB, Box Jump, Power Cleans Thu: Open Gym Fri: Back Sq @ 75% then Bear Complex, TTB, Burpees Sat: HEAVY DL, DU, L-sit Sun: Run, Push, Pull We have CrossFit Kids (6-8yo) classes on Saturdays at 930a and the first monthly Family Wod will be March 6th at 930a (all ages welcome)! Contact Stacey for more information. Register for the CrossFit Games Open – there is no “fit enough” or “level of fitness” needed to compete. Participation is fun!  Read more

Mon: Heavy TGU then DB Snatch, KBS Tue: Pause DL then Ball Slams, DL, Row Wed: Tempo Front Sq then Thruster ladder Thu: Open Gym Fri: Tommy 40th Birthday Wod with Rope Climbs, Box Jumps, Pushups, BMU and AMSU Sat: Handstand walk skill work then PP, TTB, DU Sun: Partner IGYG wod (Bring a friend for free!). Yes to Open Gym. No to Barbell Club. Good Luck to Arianna competing at her Weightlifting Meet! We are starting CrossFit Kids (6-8yo) classes on Saturdays at 930a and Family Wods at 930a (all ages welcome) on the first Saturday of the month! Contact Stacey for more information. Register for the CrossFit Games Open – there is no “fit enough” or “level of fitness” needed to compete. Participation is fun! CrossFit CEO vs Orange Theory CEO Lost at Sea for 438 days and then it got even worse once he got home Here is a spreadsheet for final standings for...Read more

Many of you often ask how to breathe during a wod or how to engage the core before attempting heavy lifts. Lauren Beasley Shanaphy can expertly show you skills and practices on exactly how to do it and will get you engaging your core in the most medically correct fashion that will result in immediate PRs. [gdlr_button href=”https://goo.gl/forms/TspSWscHgn” target=”_blank”]Register Here[/gdlr_button] It is just $35/person for the 60min seminar.    Read more

Mon: Strict Press then run, box jump, pushups, pullups, KBS no time cap and garhammer finisher Tue: Clean+Thruster = Cluster complex then wallballs, ring dips, HSWU Wed: DL at 50% then atomic situps Thu: Rowing, Airdyne, Ball Slam Fri: Box Jumps, TTB (mandatory off day for those in the competition) Sat: Closed! Come support your fellow box mates in Kennilworth! (At home wod to be posted) Sun: Squat Snatch, DU and AMSU No Saturday classes at either location since we have the competition – please come out and support those participating and see how fun it is! Accordingly, Thursday will have a regular wod since there will be nothing on Saturday.Read more