OUR COMMUNITY

Community is a staple in our fitness philosophy at CrossFit 718. Not only do our members enjoy semi-annual, intra-gym competitions; but they also enjoy community events such as rooftop BBQ’s, Holiday Parties, beach/field day, and much more!

WOD 11/18/17

A: Partner Warm Up Against an 8 Minute Clock- 18/15/12 RFT Each of: Burpee Box Jump Over (24/20") @80-90% Sustainable Pace/In Teams of 2/Only 1 Partner Working at a time/Score= Total Time to complete all reps ; Rest 5 Minutes before…

WOD 11/17/17

CrossFit 718 - A - CrossFit WODA1: Warm-up (No Measure)3 Minutes of: Snatch Mobility= https://www.youtube.com/watch?v=HgEgIGE2ZI8 3 Minutes of: Shoulder Mobility= https://www.youtube.com/watch?v=TuXxwQfBdu8&t=9s 3 Minutes of: Row Mobility= https://www.youtube.com/watch?v=yVUoTYCUq0IA2:…

Workshop: Back Pain Explained

Part 2: How to prevent back pain when deadlifting, what does "your core" really mean, and more! What:Back Pain workshop Hosted by: Dr. Autumn Neuharth Where: CrossFit 718 When: Sunday December 10th at 11am Why: To learn how…
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Game Night

Anyone see any leftover beer in the fridge? LOL... well its that time a year when it get chilly out, and it gets harder to get together with friends.. Plus the bars can get loud and expensive. The Coaches want to start a game night.. We will…

WOD & Potluck

Its official; we have started a CrossFit 718 Civil War, against the AM and PM classes.

WOD 11/14/17

  A2: 90 Second AMRAP of: 3 Pull Up 6 Push Up 9 Air Squat B1: For Quality- 50 Seated Banded Row 20 Strict Press (45/35/15#) 15 UB WallBall (20#-10'/14#-9') B2: Split Jerk  - 2/2 @90% **From the rack.** 90% of Heavy Double;…

WOD 11/13/17

  A2: Air Bike 90 Sec;  A3: 40 Seconds Air Bike 1 Round only B1: 3 RFQ of: 15 Banded Pull Apart 3 Snatch Pull 3 Muscle Snatch 3 BTN Snatch Grip Push Press 3 Snatch Balance - 6 Minute Cap B2: 1 Hang Snatch (ATK) + 1 Snatch…

WOD 11/12/17

  A2: Air Bike - 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: Air Bike 10 Seconds Sprint X 4 Rounds Each Round @90-100% Very Very Hard Pace; Rest 1:40 After Each Round B: Deficit Handstand Push-ups - 1-10 EMOM X 7 Minutes Take…

WOD 11/11/17

A: Partner Warm Up= 11/11/17 12 Minute Max Distance Row In Teams of 2/With only 1 Partner Working at a time/ Switching Every 2 Minutes/ @80-90% Sustainable Pace (Damper 5) B: Partner WOD 4 Rounds of- 3 Minute AMRAP: 5 Each Alternating…

WOD 11/10/17

A2: 90 Seconds Air Bike @50-80% Sustainable Pace; Rest 90 Seconds A3: 30 Calorie Air Bike ; Rest 5-7 Minutes Walk/Stretch B: Chest-To-Bar Pull-ups  - 3 X 80% C: Snatch - 2@80 + 1@85/90 + 2/2@95%% % of Heavy Double; Rest 60-90 Seconds…

WOD 11/09/17

A2: 3 RFT of: 200M Row (5/3) 3 D.B. Man Maker (HBD) @90% Hardest Sustainable Pace; Walk 120 Seconds B1: 2 RFQ of: 12 Push Press @2020 12 Power Jerk 12 Ring Row @2020 @ Easy pace @ Tempo above; Rest as little as possible. - 5 Minute…

WOD 11/08/17

  A2: Row 90 Seconds A3: 3 Rounds of: 10 Seconds Row Sprint Distance @100% Very Very Hard Pace; Rest 1:40 Between Rounds Damper 5/3 B: Power Clean - 1/1/1/1/1/1 @85-95% % of Heavy Double From - 16 Minute Cap C: Handstand Push-ups…

WOD 11/07/17

A2: Double-Unders - 60 Seconds  Practice Take 60 secodns to warm up or practice. A3: 90 Second AMRAP of: 10 Air Squat 15 Double Unders B1: 2 RFQ of: 20 Seated Banded Row 10 D.B. Push Press (HBD) 5 OH M.B. Toss (20/14#-Max Height)/ B2:…

WOD 11/06/17

A2: Row 90 Seconds   A3: 1x 40 Seconds Row B1: 3 RFQ of: 15 Banded Pull Apart 3 Snatch Pull 3 Muscle Snatch 3 BTN Snatch Grip Push Press 3 Snatch Balance - 6 Minute Cap B2: Power Snatch + Snatch Balance- Building % of Heavy…

WOD 11/05/17

  A2: Air Bike 60-90 Seconds; Rest 90 Seconds A3: Air Bike 10 Seconds Sprint X 4 Rounds Each Round @90-100% Very Very Hard Pace; Rest 1:45 After Each Round B: Deficit Handstand Push-ups - 10 Minutes Practice Take 8-10 Minutes To Practice…

WOD 11/04/17

  A: 5 Minute AMRAP of: 10 Box Jump Overs (24/20")/ 10 Sh2OH (75/55#) B: Partner WOD - 5 RFT of: 15/12 Calorie Bike/ 12 USA K.B. Swing (24/16Kg)/ 10 HRPU  In teams of 2/with only 1 partner working at a time/partners will…

WOD 11/03/17

A3: 750M Row For Time Damper 5/3   B: Chest-To-Bar Pull-ups - 3 X 70% ; Resting exactly 30 Seconds between sets. If as of yet unable to complete C2B Pull Ups, use this time to practice. C: Snatch - 3/3/3/3/3/3/3/3 Building 70%…

WOD 11/02/17

A2: 3 Minutes Max Reps D.B. Man Makers B1:2 RFQ of: 10 Press @2020/ 10 Power Jerk 10 Ring Row @2020 5 Minute Cap B2: Push Jerk (3 @75% EMOM X 8 ) 5-7 Minutes WU To 75% of Heavy Double Form 10/27/17 + 3 EMOM X 8 Minutes C: Weighted…
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“My low back hurts when I…”

By: Autumn Neuharth Are those words familiar? Low back pain is, statistically speaking, an issue most of us deal with in our lifetime1. But you don’t want back pain to slow you down - so what can you do when it happens? First, as the…
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Back to Basics

By: Jenessa Connor Whether it’s been two weeks or two years since you completed the Basics, it’s always a good idea to regularly revisit CrossFit’s fundamental concepts. That includes things like proper form and movement patterns, but…