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  • About Us
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Last week’s Locker WOD winner: Josh!


Amateur Fight Gone Bad

2/28/2019

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Amateur Fight Gone Bad
5 Rounds
1 min max Shoulder Press @ 55%
1 min max Assault Bike Calories

1 min Weighted Box Step @ 40% back squat

Recovery:
3 Rounds
10 Burpees
10 Weighted Sit Ups


​Five Last Of Human Stupidity

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CrossFit Hero: Rich

2/27/2019

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U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.
Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.
Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.
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Rich

13 Squat Snatch, 155 / 115 lb.

Then, 10 rounds of:
10 Pullups
100-meter Run
Then,
13 Squat 
Clean, 155 / 115 lb.

​Compare to 8/16/17
Men’s: 28:56 Alex S
Women’s: 21:39 Anonymous



Recovery:
2 Rounds
500 Meter Row
20 Knees to Elbow

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Jock is back for a day!

2/26/2019

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Hey everyone,

I am going to post it here, because I will forget to tell one of our long time members and they will get their feelings hurt.

John Craig "Jock" will be in town for the State Pee Wee Hockey tournament this Friday, March 1st.  Jock was a long time member before moving up to Kalispell with his family.

Jock is going to bring the players in to the gym for a quick WOD around 3ish and bounce out for the tournament around 4ish.  So the window to say "hi" is going to be short.

I know that this doesn't work with everyone's schedule, so I am trying to give as much notice as possible.

-C-
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Alternative Athletics: Total Reduction

2/26/2019

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Total Reduction
Every minute on the minute 30 ft Bounding Steps
in the remaining time perform Situps
continue until your sit ups add up to 200

Recovery:
40-10
Air Squats
Push Ups
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Alternative Athletics: Kimimela

2/25/2019

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Kimimela
20 minutes
1,2,3,4,5,6,7 . . .
Back Squat 185# / 135#
Box Jumps 30” / 24”
Bench Press 135# / 95#
Burpees


Recovery:
20-2
Back Extensions
1-10
Shoulder Press


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Alternative Athletics: Three Steps Down

2/24/2019

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21 - 15 - 9
Snatch Balance @ 55% max
Kneeling Half Moon @ 33% snatch

Recovery:
21-15-9
Kettle Bell Swings
Wall Balls

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Weekly Update: 2/24 - 3/2

2/24/2019

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2/24
21 - 15 - 9
Snatch Balance @ 55% max
Kneeling Half Moon @ 33% snatch

2/25
Kimimela
20 minutes
1,2,3,4,5,6,7 . . .
Back Squat 185 / 135
Box Jump 30” / 24”
Bench Press 135 / 95
Burpees


2/26
Total Reduction
Every minute on the minute 30 ft Bounding Steps
in the remaining time perform Situps
continue until your sit ups add up to 200

2/27
Rich

13 Squat Snatch, 155 / 115 lb.

Then, 10 rounds of:
10 Pullups
100-meter Run
Then, 13 Squat Clean, 155 / 115 lb.

Men’s: 28:56 Alex S
Women’s: 21:39 Anonymous


2/28
Amateur Fight Gone Bad
5 Rounds
1 min max Shoulder Press @ 55%
1 min max Assault Bike Calories
1 min Weighted Box Step @ 40% back squat


3/1
CrossFit Open


3/2
Incredible Hulk
  • AMRAP in 20 minutes
  • 5 Deadlift (115/75 lb)
  • 5 Hang Power Clean (115/75 lb)
  • 5 Front Squat (115/75 lb)
  • 5 Push Press (115/75 lb)
  • 5 Back Squat (115/75 lb)
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CrossFit Hero: Brenton

2/23/2019

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Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
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"Brenton"
Five Rounds for time of:
Bear Crawl 100 feet
Standing Broad-Jump, 100 feet

Do three Burpees after every five Broad-Jumps. If you've got a twenty pound vest or body armor, wear it.

Recovery:
21-15-9
Squat Jumps
GHD Raise

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CrossFit Open 19.1

2/22/2019

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CrossFit Open 19.1
Complete as many rounds as possible in 15 minutes of:
19 
Wall Balls
19-cal. Row
Men throw 20-lb. ball to 10-ft. target
​
Women throw 14-lb. ball to 9-ft. target
55+ Master's Men throw 20-lb. ball to 9-ft. target
55+ Master's Women throw 10-lb. ball to 9-ft. target

Recovery:
500 Meter Row
10 Body Blasters


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Alternative Athletics: Tabata

2/21/2019

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Tabata
8 Rounds
20 seconds Max Thruster @ 55%
10 seconds Rest
20 Seconds Max Jumping Lunge
10 seconds Rest
20 seconds Max Assault Bike Calories

Recovery:
21-15-9
Floor Wipers
Box Jumps

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    808 4th Ave N
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