Thursday’s WOD


REGISTER for the CrossFit Open. Starts THIS Friday! Family & Friends welcome to cheer you on and watch. %PM first heats starts.

CrossFit Uncensored – CrossFit




R4: 400 M Run (No Measure)

*early class 5 1/2 laps in the rink.


Metcon (20 Rounds for reps)

“Goat Day”

EMOMx 20:

Odd Min: Movement 1

Even Min: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

After Party

W15: 1 or 2 Mountain Runs (No Measure)

W15: 1 or 2 Mountain Runs (No Measure)