READ: About Lt. Michael P. Murphy CrossFit WOD for Memorial Day Monday 5/29 “MURPH” for time: 1600m run 100 pullups 200 pushups 300 squats 1600m run Partition the pullups, pushups, and squats as needed. If you have access to a 20# vest/pack/ruck, wear it!
ARTICLES + Dan Bailey Has Withdrawn from the Central Regionals! – BoxRox CrossFit WOD for Sunday 5/28 EMOM for 5 minutes: 10 strict or weighted pullups 2 rounds for time: 30 alternating strict dumbbell press 30 dumbbell forward & backward lunge 30 dumbbell step-ups farmer’s carry around the block 30 dumbbel split squats 30 dumbbell […]
ARTICLES + The Only Memorial Day Murph Strategy You Need – FloElite + Wow. This Woman is An Absolute Animal! – r/CrossFit CrossFit WOD for Saturday 5/27 in teams of 3, for time: 5250m row 300 kettlebell swings, 32/24kg wall sit Post teams and times to whiteboard! Competitive Exercise WOD Determined by Robyn S and […]
The sun is finally here and Pride month is just around the corner. Get moving with us in June and walk with us in the Pride Parade on Sunday, June 25th! READY TO MOVE? Our next Foundations On-Ramp Course will run June 6th through July 1st. This course is 12-classes over 4-weeks. We will be running the following course options: Morning […]
From CrossFit.com on 9/20/2015: U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach […]
Ben P The one exercise, if any, you could say CrossFit actually brought to the table in the fitness meta is the thruster. Otherwise our methodology really just took the best movements from the best training cultures (ask the strongmen/powerlifters/weightlifters how to get stronger, talk to the yogis and gymnasts about stretching/mobility/bodyweight control, discuss best […]
Adrian T ARTICLES + What Does 30×0 Mean? Why I Like Tempo Training – CrossFit Invictus CrossFit WOD for Wednesday 5/24 deadlift 5x3x73%, 5x2x80%, 5x1x83% All deadlifts should have a tempo of 3221 AMRAP in 10 minutes 40 burpees 30 situps 20 front & back step lunges Olympic Weightlifting WOD kneeling muscle clean, presses, hang clean […]
This year we have much of the same as last year planned to celebrate pride! First off, we’re finalizing a design for adult t-shirts, ladies cut t-shirts, tanks, and possibly more. Preorder will begin next Monday and will close that Friday. We will order more for sale, but those who preorder might have the chance […]
Jesse G. Today’s workout is in memory of Jon Zimmerman, CEO and co-founder of Front Desk, a local Capitol Hill software company which develops software focused on client management and scheduling for fitness studios. Jon was a fellow CrossFitter and co-founded the startup in 2012 after he helped run a CrossFit gym. He was not only a […]
This weekend marks Memorial Day MURPH! Last week’s programming was all about volume, squats, and squat volume. This week will see more variance: pullups, (full) cleans/toes-to-bar/box jumps, the Jon Zimmerman Memorial WOD, deadlifts, burpees/situps/front & back lunges, thrusters and double unders, the hero workout KUTSCHBACH, a row/russian kettlebell swing/wall sit TEAM WORKOUT, more pullups, and a […]
