Archives


Monday – 160919

Warmup Spealler Warmup CrossFit Warmup Strength Tempo Front Squats 5×3 @ 67.5% 53X0 – 5 Seconds Down – 3 Second Pause in Bottom – Up Fast – No Rest at Top WOD 50 Wall Balls 20/14 40 T2B 30 Box…

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Monday – 160822

Warmup Spealler Warmup CrossFit Warmup Strength Back Squat 5×3 @ 85% of 3RM WOD 3 Rounds 30 Wall Balls 20/14 20 KBS 53/35 10 Box Jumps 30/24

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Wednesday – 160817

This is a goat. Cute, right? This is my goat. In CrossFit, a goat is a movement that we struggle with. For me, it’s wall balls. That target just always seems so far away! Consequently, I avoid them at all…

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Saturday – 160730

Warmup Spealler Warmup CrossFit Warmup WOD 800m Run 50 Wall Balls 50 WB Situps 400m Run 30 HSPU 30 Burpees 200m Run 10 Wall Climbs 10 Bar MU 200m Run

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Wednesday – 160629

Warmup Spealler Warmup CrossFit Warmup Endurance Run 200 – 400 – 600 – 800 Rest 90 seconds between Compare to 160622 WOD 3 Rounds 25 x (MBC + Wall Ball 20/14) 100 Double Unders

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Tuesday – 160621

Drew McManus When you think about the best lifters in the gym, Drew should definitely be on that list. He has tremendous pulling strength (recently hit an easy 20lb pr at 435) and great speed under the bar. Look for…

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Monday – 160613

Kaitlyn Kennedy – photo credit Bright Shot Photography Are you looking for the most badass calendar around? Good news – Kaitlyn has a sample calendar at the gym. This calendar will run from September 2016 (CF314’s 4 year anniversary)  to…

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Thursday – 160526

Most of you are probably familiar with a tabata style workout. This is a 4 minute workout with 8 rounds of 20 seconds of work followed by 10 seconds of rest. Occasionally, I’ll have an athlete ask if they can…

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Monday – 160516

As many of you know, Jesse has been applying at various departments to become a police officer. Last week, he accepted a position with U City! Unfortunately, that means that he will be leaving CrossFit 314. It is impossible to…

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Saturday – 160514

Hero WOD “Crain” 2 Rounds 34 Pushups 34 Deadlift (135/95) 34 Box Jump (24/20) 34 Clean and Jerk (95/65) 34 Burpee 34 Wallball (24/20) 34 Pullups *Run 50m after each movement As always, consider scaling reps or partnering this workout.

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