Wednesday

Time to Work WU 400 m Run 400m Row 2 min Airdyne yes all 3. then 6-5-4-3-2-1 Wall Squat Ring Row Walking lunge 5 mins Foam…

Benchmark Day

Brie, prepped for the slopes. I just wanted to say thank you to Crossfit Cape Ann for preparing me for every day life! I went skiing…

WU 4 Mins Double Under Practice then 7-6-5-4-3-2-1 OHS with Bar or PVC Push-ups PVC Dislocates WOD 6 x 30/ 30…….AKA 30 secs on 30 secs…

Our buddy Jon took these photos of a surfer dropping in at huge Ocean Beach. WU Joint Mobility 10 min Turkish Get up 2 reps on…

Mystery Meat . photo courtesy of Ken. N WU Nice and Toasty WOD Your going to Love it as much as you love chicken flavored vegetarian…

WU Junk Yard dog WOD 15 Mins to work up to a 1RM Strict Press 5-3-3-2-1-1-1 etc. then “Annie “ 50-40-30-20-10 Double Unders Sit-ups MOD DU:…

WU Teams of 3 – 3 rounds 200 m Row Casual Double KB Deadlifts Casual Wallball WOD 10 Mins to work up to a Heavy Deadlift…

Team WOD Teams of 3…..1 Work/ 1 Hold / 1 Rest 100 Double Swing Clean & Push Press/ Plank 53/35# 100 Overhead Walking Lunge / Plate…

Karen getting fitted for the “Fight for Air Climb” on Feb 2. We got invited to participate in this race in full Fireman Gear as part…

Just got 2 more to add to the fleet. WU Dynamic WOD 6 Rounds for Quality ( Not Time) 2 Turkish Get-ups (side) 3 Weighted Chin-ups…

WU 400 m Run or Row 6-5-4-3-2-1 Knee Jumps or Tuck Jumps Slam Balls Burpees 3 rounds with Bar 3 Deadlifts 3 hang Power cleans 3…

WU 400 m Run & Row then 3 rounds 7 Goblet Squats 7 Walking lunges 7 KB Swings WOD Tabata Ring Support, Tuck or L hold…