Sunday is Funday

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5k Run or row

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Anna and Tammer snatchin' during Tuesday's hand terror… get it?

First, we have rescheduled the "Snatchin' on Sunday" clinic because Matt is sick with pneumonia AND flu-like stuff… ewww.  This bug is going around and has a fairly long life, so if you're sick too, please stay home and get well.  Your CrossFit workouts will not be good and you'll spread the nasties.

Why do people fear the 5k run?  Our guess is that they are stuck in the old mindset that a 5k is an incredibly long distance meant only for races and real runners.  Another thought is that the 5k is so boring that it becomes unbearable after only a very short time.  I have news for you – that's BS.  Every CrossFitter is fully capable running a 5k and recovering so fast that they'll leave wondering what all the fuss was about.  You want to try boring… pull down one of the rowers and be our guest.  Watch those meters just fly off the monitor. 

Seriously, come in and enjoy a beautiful day by setting a new PR on the 5k run.  It's a logbook entry! 

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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