Workout of the Day






3 Rounds for Time:

250m Row

7 burpees

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This week starts a new targeted phase of programming aimed at increasing fundamental strength for our athletes.  For the next several weeks we will be performing basic barbell lifts at specific percentages to systematically increase baseline strength in the squat, press, and deadlift.  In addition you can expect to get practice in the olympic lifts, and their components, to improve speed and power.  To round out the training cycle you will still see potent CrossFit style interval workouts to maximize metbolic conditioning. It’s time to take your game to the next level.

Please ask questions of your coaches either in the classes or on the blog.  Get ready to train!  



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Row 1500m as fast as possible.
Row for 1min at max effort resting 1min between efforts until you complete 1500m.
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Free Women’s Only Workout tomorrow morning at 9am here at CF214! All ladies welcome!

Sitting is killing you.

Lift Off


5 sets:
15 Heavy KBS 
8 Tall box jumps
100m sprint
Rest 4min between sets
This weekend athletes from CF214 will be participating the the Life AsRx CrossFit competition hosted at the Europa Sports and Nutrition expo.  The organizers are still looking for volunteers if you’re interested in being involved but not competing.  If you’d like to volunteer please email for more information. Also, if you want to come cheer on our competitiors the first WOD starts at 10:30, second one starting at 1:30. Come check it out! 



A1) KB Single leg RDL 10 reps/leg rest 30sec 4 sets
A2) HSPU AMRAP rest 2-3min 4 sets 
B) Banded partner sprints
C) 5-10-15 Suicides 3 sets


Gluten Freedom



A1) Barbell Walking Lunge 12 steps rest 30 sec 4 sets
A2) KB Bent Over Row 8-10 reps rest 2-3min 4 sets

B) 30sec max burpees Rest 2:30 4 sets


Guide to Eating Dirty Part II

Sun Bear

Taylor at Muscle Beach


Push Press



3 sets:

5min AMRAP

Max Pullups

200m Run

Rest 2min between sets




Power Clean



Complete one power clean every 30sec for 12 minutes. Use 70-80% of last single


Midline Stability Work

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ROMWOD - Optimize Your Range of Motion