Announcement: The 2015 CrossFit Open is here!

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CFOpenIcon-2

We invite everyone who can make it to the gym Thursday, Feb 26 to cheer Rich on for the 15.1 CF Open workout announcement! Come join us!

CrossFit KIDS is canceled this Friday, we will let you know about the upcoming weeks once finalized.

We will be hosting our CrossFit Open workouts on Friday evenings beginning this Friday, February 27.

The start time for the event will be posted each week and will depend on the length of the workout and the number of heats we will need to run. The start time will normally be around 5pm-5:30pm.

If you plan to do the open workouts on the Friday night, please register online and we will place people in heats prior to the start.

 

Don’t forget to go to GAMES.CROSSFIT.COM and register for the open and see how you stack up in the world of CrossFit! :)

02/26/2015

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The 6am Class is CANCELED for Thursday, Feb 26.

Metcon (Weight)

Every Min. for 10mins

5 Bench Press (205/115)

Metcon (3 Rounds for time)

500m Row
400m Ski Erg
30 Cal. Assault bike

-Rest 3 mins-

3 rounds

02/25/2015

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CrossFit Games 2012

CrossFit Games 2012

Metcon (AMRAP – Rounds and Reps)

5 min Amrap

5 Power Snatch (115/75)
7 Push ups
9 Air Squats

–Rest 1 Min–

3 rounds

02/24/2015

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Mayhem_Rich Froning Fitness KBMetcon (AMRAP – Rounds)

20 mins

Every 2 mins

10 Calorie Row
8 KB Swings (2/1.5)
6 Box Jumps (24/20)

Metcon (No Measure)

Crossover Symmetry
(Iron Scap)

02/23/2015

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Main – CrossFit

Metcon (Time)

7 Rounds

7 Squat Cleans (185/115)

7 Muscle ups

02/21/2015

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Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

Home Workout

20 min Amrap

5 Burpees

10 Sit ups

15 Air Squats

02/20/2015

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Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

CF Kids class CANCELED today! See you next week!!!

Currently, we are on schedule with regular classes, but we are watching the weather concerning the evening classes!

SATURDAY’S┬áregular workout is CANCELED. We will post an at home workout tomorrow.

The Level 2 Trainer Course is happening! If you are registered to attend and have questions, please contact CrossFit HQ. Be careful, we are under a winter advisory tonight and plenty of rain tomorrow!

Metcon (Time)

10 Rounds

1 Legless Rope Climb (15ft)
10 Push ups
30 Double Unders

Rest 5 Minutes

Metcon (Time)

For Time:

” Airdyne to Hell ”

50 Cal.
40 Cal.
30 Cal.
20 Cal.
10 Cal.

* 1:1 Work:Rest Ratio *

02/19/2015

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We are OPEN regular hours today! 2:15pm, 3:30pm, 4:45pm, 6pm & 7:15pm are all ON!

Plates-GHDsMetcon (AMRAP – Rounds and Reps)

7 min Amrap

7 Toes to Bar
7 HSPU

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

7 min Amrap

7 Box Jump Overs (24/20)
7 Shoulder to Overhead (135/95)

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

7 min Amrap

7 Front squats (135/95)
7 Bar Facing Burpees

02/18/2015

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We will have an open gym session from 1:00pm-3:30pm today. No regular classes today!

Thursday morning classes are canceled. We will monitor the weather and let you know about afternoon classes for Thursday.

Metcon (Time)

2k Ski Erg

Rest 2 mins

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

02/17/2015

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WEDNESDAY MORNING CLASSES ARE CANCELED.

2:15pm & 3:30pm Classes ONLY, ALL other evening classes are CANCELED!

We have the 2:15pm and 3:30pm class today. All others will be canceled. We will update that site concerning Wednesday classes as soon as we make a decision.

Metcon (AMRAP – Reps)

(Home Workout)

15 mins

20 secs Max Burpees
40 secs rest
*scored by total burpees*

Metcon (Time)

(Gym Workout)

3 Rounds

42 Cal. Row
30 Toes to Bar
18 Deadlifts (225/135)

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