Archives


Monday – 160801

Man, summer is just FLYING by! I can’t believe it’s already August. Soon, kids (and teachers) will be back in school, and the temperatures (hopefully) will drop. Five months until the end of 2016. 152 days. That’s 152 days of…

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Laura O’Leary Warmup Spealler Warmup Barbell Warmup Strength 6 Minute EMOM 2 TnG Power Snatch – Modify weight as needed 2 Minute Rest 6 Minute EMOM 2 TnG Power Clean – Modify weight as needed WOD 10-1 Pullup Burpee Box…

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Friday – 160603

While Laura is setting state records at the Missouri State Powerlifting Meet, we will have 8 teams competing at the Dynamic Duo competition! Here are the details: Dynamic Duo Competition CrossFit Uncharted Saturday, June 4 at 8:00 am Heat Times…

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Saturday – 151219

Warmup Spealler Discuss Scaling Options Monster Mash For time as a 2-person team: 100 Thrusters 95/65 80 Burpee Box Jumps 24/20 60 Bar Muscle-ups 4k Row 2 Mile run For time as a 2-person team: 50 Power Cleans 155/105 50…

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Saturday – 151213

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan. Warmup…

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Saturday – 151024

Warmup Spealler Warmup Discuss scaling options MONSTER MASH 151019 For time: 5 Rounds of Cindy Isabel 5 Rounds of Cindy Grace 5 Rounds of Cindy For time: 400m Prowler Push, 90/50 40 GHD sit-ups 40 Deadlifts 225/155 40 Burpee Box…

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Tuesday – 150210

Warmup Spealler CFWU Skill/Strength Ring Work Skin the Cat Support/L-Sit/Press to Handstand WOD With a 3min clock, complete: 3 Rounds 6 Burpee Box Jumps 24/20 40 Double Unders Continue every 3 minutes until you cannot complete all 3 rounds. Scale…

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Tuesday – 141216

Nikki Cox – Toes to Bar Like a Boss I had such a great time at the Tag Team Throwdown on Saturday. But boy I sure did get my behind handed to me on a silver platter. I was put…

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Monday – 140519

Bekah Sciaroni The ideal catch position for the snatch will include the following: Crease of the hip below parallel; Knees out; Maintain Lumbar Curve; Chest up Armpits facing foward. It takes a long time to develop this position. Spend 5-15min…

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Friday – 130906

We just celebrated our one year anniversary of opening doors. To Neil and Tim, Cheers. Damn good show for the first year. Jesse’s Top 10 Moments at CrossFit 314 in its first year, in no particular order. 1. The South…

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