Tuesday, April 30, 2013


500m Run
3 Rounds
10 Kettlebell Swing
10 Pull Up
10 Pass Through

5 Rounds
800m Run
30 Kettlebell Swing
30 Pull Up


Thruster - 1 Rep Max

Max Reps Push Press 75#/55# or Hand Stand Push Ups
*10 Toes to Bar for Breaking

4-27-2013 and 4-28-2013

Rest days.

Friday, April 26, 2013


Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Run 800 meters
Post time to comments.

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Tuesday, April 23, 2013


Buy In:
20 Burpees

WOD: For time, 15-12-9 reps of
135lb Thruster
45lb weighted pull up

Cash Out: 3 sets
30-60 sec back-extension isometric hold
rest 60 sec

Monday, April 22, 2013


 Buy In:
400m jog
25 Double Unders

WOD: 21-15-9 reps for time
Body weight Bench Press
Box Jumps, 24"
GHD Sit ups

Cash Out: 3 rounds (not timed)
Max Effort Hand Stand Static holds
Hollow Rocks for 30 seconds
Rest as needed

Thursday, April 18, 2013



John Rankel
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. 

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel. 

AMRAP 20 Min:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Wednesday, April 17, 2013


Strength: Thruster
Use ascending weight to find your 2 rep max

Rest 5 min, then...

WOD: EMOM for 10 minutes
3 Power Cleans @155
6 Ball slams, 20-30lb ball

Tuesday, April 16, 2013


Don't be this guy. GO DO SOMETHING PHYSICAL!!
Play a sport or Make-Up day for a missed WOD.

Monday, April 15, 2013


Buy In: 
50 Double Unders
If unable to do double unders, try to work in a DU while jumping rope for 5 min.

1 Shoulder Press @ 90% of your 1 rep max
1 strict pull up
1 Shoulder Press @ 90% of your 1 rep max
3 strict pull ups
1 Shoulder Press @ 90% of your 1 rep max
5 strict pull ups

Cash Out:
Jog 1 mile


Strength: Bench Press
Use ascending weight to find your 5 Rep Max.

Rest 5min, then...

For Time:
100 pull ups in least amount of sets possible.
Record your time.

Saturday, April 13, 2013

4-13-2013 and 4-14-2013

Rest days.

A couple of announcements:
1. We're happy to be partnering with Progenex to offer their full line of supplements.  If you'd like to try their products, we'll have single serving protein for (cash) purchase in the unit Wardroom.  You can also use our discount code "CFOTQ" to get 10% off any order online.  We'll also be placing a monthly bulk order at 20% off - see one of the trainers if you'd like to get in on the good stuff.

2. We'll be placing 2013 shirt orders at the end of this week.  The design is above.  If you think you might want want - please let us know what size by commenting on the facebook page.  We'll order a few extras to have on hand, but pre-ordering will make sure we don't run out.

Have a great weekend.

Friday, April 12, 2013


Hero WOD:

For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps
Post time to comments.

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

Tuesday, April 9, 2013



Complete as many reps as possible in 7 minutes following the rep scheme below:

100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

(Scale weights as needed for the Open Appreciation WODs)

Monday, April 8, 2013

4-8-2013 (Open Appreciation Week)

11.2 Athlete Workout: Deadlift / Push-up / Box jump

15 min AMRAP of:
9 Deadlifts
12 Push-ups
15 Box jumps
This week, we'll revisit our favorite WODs from the CrossFit Open...and you thought it was over... 

Saturday, April 6, 2013

4-6-2013 and 4-7-2013

Rest Days.

A draft version of our 2013 t-shirts.  Let us know what you think on the facebook page.

Friday, April 5, 2013



Jack Martin
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 
Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. 

AMRAP 20 min

115lb Psuh Press, 10 reps
1.5 Pood (55lb Dumbell) KBS, 10 reps
10 Box Jumps, 24" Box

Thursday, April 4, 2013


Benchmark day:

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

For Time
Complete all reps of each exercise BEFORE moving to the next. These SHALL NOT be broken up or partitioned.

Wednesday, April 3, 2013


Play a Sport or make up a WOD you missed and really wanted to do.
And don't forget, CF Games 13.5 comes out tonight!!

Tuesday, April 2, 2013


Strength and Conditioning:
For time:
Run 400m
Bodywieght Back Squat, 20 reps
Run 800m
Bodyweight Back Squat, 15 reps
Run 400m
Bodywieght Back Squat, 10 reps

Monday, April 1, 2013


Strength: 5-5-5
Power Cleans @75-80% 1RM

30 Double Unders