April 5-7 Announcements for CF Mayhem

Friday, April 5th

We will host 13.5, the last workout of the 2013 CrossFit Open! We will begin the heats at 5:30pm. Heats will begin approximately every 10-15 minutes after that.

Saturday, April 6th

We are hosting a CrossFit Level 1 Trainer Course so we will NOT have a Saturday session at the gym.

It is looking like the weather is going to be great though, perfect enough to have a workout at Dogwood Park! Be ready to go by 9am!!

BRING A FRIEND, A SPOUSE, A STRANGER… even if they don’t know CrossFit, we will have something for them to do.

Sunday, April 7th

We will continue to host the CrossFit Level 1 Trainer Course.



04/05/2013 – Open Workout 13.5

Two great competitors!
Two great competitors!
Pic from Caity Matter Henniger’s Twitter – @caitymatter

CrossFit Games Open 13.5

4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.

Jason and Rich-13-5-2
Competitors! Motivators! Friends! The Essence of CrossFit!
Pic from CrossFit Games Twitter – @CrossFitGames

03/28/2013 – Open Workout 13.4

Photo by Hillary Froning Photography
Photo by Hillary Froning Photography

Don’t forget… we are doing the open workout 13.4 today (Thursday) beginning at 5:30pm. Make sure to sign up to get assigned to a heat. The last class of the day will be at 3:30pm.

CrossFit Games Open 13.4

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

03/21/2013 – Open Workout 13.3

Photo by Hillary Froning Photography


We will be having the Open Workout 13.3 heats today (Thursday). Make sure to sign up for the heats if you have not already.


CrossFit Open Workout 13.3

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups


View the 13.3 workout movement standards and video.

03/08/2013 – Open Workout 13.1

No 4:45 and 6pm classes today.

We will be doing the CF Open 13.1 workout tonight! The first heat will begin at 5:30pm. Please be there early to warm-up.

This night wouldn’t be complete without people to come and cheer. Whether you are competing or not, come on over and cheer everyone on!

“CrossFit Games Open 13.1”

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#