SWEATING WITH YOUR SWEETHEART VALENTINES DAY WOD SATURDAY @ 8:30 & 9:30am Power Snatch Build to Heavy Single OPEN 18.3 2 rounds for time of:•100 double-unders•20 overhead squats•100 double-unders•12 ring muscle-ups•100 double-unders•20 dumbbell snatches•100 double-unders•12 bar muscle-upsTime cap: 14 minutesTotal Reps Possible: 928Rx:Men perform 115-lb. OHS, 50-lb. DB snatchesWomen perform 80-lb. OHS, 35-lb. DB snatches...Read More

SWEATING WITH YOUR SWEETHEART VALENTINES DAY WOD FEBRUARY 13TH @ 8:30 & 9:30am “Absolute Value” 3 Rounds:Partner 1: 1 Minute Bike CaloriesPartner 2: 1 Minute Bike CaloriesPartner 1: 2 Minute Bike CaloriesPartner 2: 2 Minute Bike CaloriesPartner 1: 3 Minute Bike CaloriesPartner 2: 3 Minute Bike Calories During 1 Minute Break: 9 Kettlebell Swings (55/35)During...Read More

Deadlifts On the 1:30 x 5 Sets:3 High Box Jumps3 Deadlifts Start Around ~60% 1RM & Build “Juke Box” 5 Rounds For Time:15 Deadlifts (155/105)12 Box Jump Overs (24″/20″)9 Front Squats (155/105) HOME GYM AMRAP 15:40 Double Unders20 Double Dumbbell Deadlifts10 Double Dumbbell Front Squats Aerobic Skill Focus Not For Time:16 Minute Recovery Row [On...Read More

“Kickstarter” AMRAP 20:30/21 Calorie Assault Bike20 Single Arm Dumbbell Hang Clean and Jerks (50/35)30 AbMat Sit-ups20 Hand Release Push-ups HOME GYM AMRAP 20:30 Single Arm Dumbbell Hang Clean and Jerks (50/35)30 AbMat Sit-ups30 Hand Release Push-ups Body Armor 3 Sets of 12: Dumbbell Bench Press3 Sets of 12: Barbell Bent Over Row3 Sets of 12:...Read More

“Freedom Sauce” AMRAP 3:21 Overhead Squats (95/65)21 Lateral Burpees Over ErgMax Calorie Row Rest 3 Minutes AMRAP 3:18 Overhead Squats (115/85)18 Lateral Burpees Over ErgMax Calorie Row Rest 3 Minutes AMRAP 3:15 Overhead Squats (135/95)15 Lateral Burpees Over ErgMax Calorie Row Rest 3 Minutes AMRAP 3:12 Overhead Squats (155/105)12 Lateral Burpees Over ErgMax Calorie Row...Read More

CFE INTRAMURAL OPEN STARTS MARCH 11TH SUPER BOWL PARTY TODAY @ THE NICHOLAS’ “Cinematic” AMRAP 20:5 Strict Press (95/65)100′ Farmers Carry (50’s/35’s)15 Weighted AbMat Sit-ups (50/35) HOME GYM AMRAP 20:5 Single Dumbbell Strict Press (Each Side)100 Meter Single Dumbbell Farmers Carry (50 Meters Each Side)15 Weighted Sit-upsRead More

CFE INTRAMURAL OPEN STARTS MARCH 11TH SUPER BOWL PARTY SUNDAY @ THE NICHOLAS’ “Round of Applause” 4 Rounds For Time [30 Minute Cap]:12/9 Calorie Assault Bike30 Single Dumbbell Power Snatches (50/35)12/9 Calorie Assault Bike*30 Step-Back Lunges* (50/35) Round 1: Bodyweight LungesRound 2: Jumping LungesRound 3: Single Dumbbell Goblet LungesRound 4: Single Dumbbell Overhead Lunges HOME...Read More

Name: David Novak  Age: 35  Occupation: I lead the finance and corporate development teams for Childcare Network  When did you first start CrossFit? May 2019  Tell us about your sports & fitness background. Played soccer, basketball, golf, and tennis through high school. I went to a small private school, so it was relatively easy to...Read More

CFE INTRAMURAL OPEN STARTS MARCH 11TH SUPER BOWL PARTY SUNDAY @ THE NICHOLAS’ “OPEN 20.4” For time:•30 box jumps•15 clean and jerks, 65 | 95 lb.•30 box jumps•15 clean and jerks, 85 | 135 lb.•30 box jumps•10 clean and jerks, 115 | 185 lb.•30 single-leg squats•10 clean and jerks, 145 | 225 lb.•30 single-leg squats•5...Read More

CFE INTRAMURAL OPEN STARTS MARCH 11TH SUPER BOWL PARTY SUNDAY @ THE NICHOLAS’ 2-Position Power Snatch Build to a Heavy Complex in 10 Minutes “You Complete Me” TEAMS OF 2AMRAP 18:9/7 Calorie Assault Bike12 Hang Power Snatches (75/55)15 Push-ups Alternate Every Station With Partner HOME GYM AMRAP 18:9 Shuttle Runs [10 Meters]12 Alternating Dumbbell Snatches15...Read More