400m Run

Heavy Metal

Spend 5-10 minutes practicing handstand holds/progressions 5 sets: Max reps HSPU in 60 sec Rest 60 sec 3 rounds for time: 400m Run 20 burpees * if feeling saucy, add a weight vest for the metcon. Congrats to these two Barbara aka Babs and Ava for getting their Double-Unders for the first time during their […]

Benchmark Girl WOD Nancy

“Nancy” c/o CrossFit mainsite 5 rounds for time: 400m Run 15 OHS (95/65) Why are CrossFit Benchmarks named after girls? “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ […]

Max Out

2 sets of: In 3 minutes complete: 400m Run Max reps DB thrusters Rest 1 min In 3 minutes complete: 400m Run Max reps double unders Rest 1 min In 3 minutes complete: 400m Run Max reps pull ups Rest 3 min Another proud moment for us to see Carlos Vasquez and John Farmer tackle […]


3 sets not for time: 3 bar muscle ups (or scale) 7 KB snatch each arm 10 box jumps AFAP “Helen” CrossFit Benchmark 3 rounds for time: 400m Run 21 KB swings (53/35) 12 pull ups ***** The Friday, November 3, 6:30am class is cancelled.  We are sorry for the inconvenience***** Attention Volunteers for Hammer&Chisel […]


Spend 15 minutes working on snatch technique (stay light) 3 rounds for time: 400m run 15 OHS (115/85) Video:  Aleksey Torokhtiy

Body Block

3 rounds for time: 400m run 10 power clean (body weight) 10 S2OH (body weight)   This past Saturday the 8:30am crew rocked the Teams of 3-4 Workout! Welcome to our first time drop-ins, Desiree Thomas, Donovan Thomas and Jonathan Davis!

AB Ripper X

3 rounds for time: 400m run 25 KB swings 25 GHD sit ups Reminder: Our Bend Don’t Break charity effort picks up this week. In September we are focusing on the Star of Hope Mission, bring hygiene care packs in a clear plastic bag. Star of Hope is still supporting thousands of homeless men, women […]

The Wolf’s Wrath

5-3-1-1-1-1 Push press Rest 2-3 min between sets 3 rounds for time: 10 strict HSPU 15 T2B 400m run A HUGE thank you to everyone who came out to the BBQ and Ball Games for Beth yesterday! We were so thrilled to see so many faces, new and old. Events like this show how incredibly […]