4rft

CrossFit WOD- 180907

** Reminder no classes until 4:30pm on 9/7** Get in the swing of fitness by consistently showing up and putting in the work.   4RFT 400m Run 10 ea KB Snatch (24/16) 10 ea Goblet Reverse Lunge (24/16) *retest from… Read more »

CrossFit WOD- 180814

Brooke cleaning the sandbag last Sat.    MetCon 4RFT 15 Burpee Plate Slams (45/25) 200m SB Carry (40/30) 1 min rest   “Your true success in life begins only when you make the commitment to become excellent at what you… Read more »

CrossFit WOD- 180612

Seeing things from a new point of view…   4RFT 200m Run 50 DU 10 ea SA Swing (24/16) *2min rest between rounds   “Strength and growth come only through continuous effort and struggle.” -Napoleon Hill

CrossFit WOD- 180611

Miles and Scott all ready to row last week.   4RFT 500m Row 15 Floor Presses Rx+=155/110 Rx= 135/95 Sx= other   “A boat is safe in the harbor. But this is not the purpose of a boat.” –Paulo Coelho

CrossFit WOD- 180510

“Blake” Hero WOD U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations… Read more »

CrossFit WOD- 180405

Just out for a row with friends, nbd.   4RFT (retest of 1/11/18) 500m Row 15 Floor press (135/95) Rx+: 155/110   “Advice is what we ask for when we already know the answer but wish we didn’t.” — Erica… Read more »

CrossFit WOD- 180314

It takes consistency to move forward toward goals.   4RFT 400m Run 10 ea KB Snatch (24/16) 20 Total Goblet Lunge (24/16)   “Failure will never overtake me if my determination to succeed is strong enough.” -Og Mandino

CrossFit WOD – 170801

Warming up the muscles will allow you to not only work more efficiently, but more safely. So don’t skip the warm-up, unless of course you mean you’re skipping (for) the warm-up. 😉   MetCon 4 RFT 400m Run 25 Ring… Read more »

CrossFit WOD – 170714

Swinging with friends on a Friday.   MetCon 4RFT 200m Run 20 Russian Swings (32/24) 20 Pull-ups *16min Cap   “I am not a superhero. I am just playing one in my own life.”- Tony Garcia  

CrossFit WOD – 170612

Great way to start the week is playing with friends.   MetCon 4RFT 500m row/400m run 20 BB Push Press (75/55) *16min cap **RX+: 95/65 (retest from 3/7/17)   “Being responsible sometimes means pissing people off.” Colin Powell