Workout of the Day

Bigger Stronger Faster

Backsquat 5-5-5-5-5

Rest 5min

3 sets:

3min AMRAP

7 SDHP 95#/65#

7 burpees

3min rest between sets


So what exactly IS fitness?  Here’s a foundational article well worth the read:


Back angle in the front squat, high bar backsquat, low bar backsquat  Today we are doing the one in the middle.  

Winding up

Complete the following at 95% effort:

5 sets

4  powercleans 185#

5 burpees

20 sec airdyne sprint

3min rest between sets


Coaches choice of midline work 


No matter what battle you’re fighting, this has to give you heart… 

It’s about time

Complete the following as fast as possible:

50 box jumps 24/20

50 OHS 45#

50 SDHP 35#/26# KB

50 Steps Walking lunge

50 KBS 35#/26#

50 K2E

50 Wallball 10’ target 20#/14#


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One of our favorites


For time:

1000m row

50 thrusters 45#/30#

30 pullups

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Remember tomorrow night at 7pm is our free group workout.  The workout is geared to all ages and ability levels and no prior CrossFit experience is necessary.  Grab your friends who have been talking about trying CrossFit and bring them to CF214! 


In the swing

Push Press



3 Rounds for Time

10 Push Press 115#/75#

30 KBS 1.5/1 pood

15 pullups



We’re Talking About Practice

Find your 1RM Snatch


Every Minute on the Minute for 12 minutes

1 Snatch at 80%


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New Deal

Press 3-3-3-3-3


3 Rounds for Time:

300m Row

7 Burpees


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Fly Like an Eagle



Double Unders

Abmat Situps


Also, don’t forget tonight at 7pm is our free group workout.  The workout is designed for all fitness and ability levels, so bring your friends and come see what we’re all about!



Make it Perfect and Real

In fifteen minutes work up to a heavy 3 deadlift

Rest 5min

Then: Tabata Mashup

Deadlift @ 60% of Heavy 3

Box Jumps (24/20)


First day at CrossFit 214 was a little cooler than some expected, but don’t worry… there’s more heat in the works.  


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