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 02/19/17

A1: Air Bike - 3 Minutes A2: 3 Minutes To WU + 3 RFQ of: 3 Burpee/3 Bar Facing Burpee B: CrossFit Games Open 14.5 and 16.5 For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster,…

WOD 02/18/17

A: 3 RFQ of: 15 USSR K.B. Swing (HBD) 3 WallWalk 200M Row Sprint (5/3) B: Thruster - 4/4/4/4 **From The Rack** T@20X1 Build Up Heavy with no misses; Rest 150 Seconds Between Sets C: Partner WOD - For Time: 400M Run + 9/12/15…

WOD 02/17/17

A1: 3 Rounds of: 40 Seconds Air Bike Sprint @90% Hard Pace (Not Sustainable); 5 Minutes Rest Between Round= Use this time to Warm Up Ring Muscle Up/WallBall/Double Unders . A2: 2 Rounds of: 1 Muscle Up 7 WallBall 14 Double Unders @…

WOD 02/16/17

A1: Warm-up - 3 Minutes Each of: Shin Splints Mobility Foot Mobility A2: 5-10 Minutes of: Hinshaw Warm Up A3: 5 Rounds of: 400M Run @90% Hardest Sustainable Pace; 3 Minutes Rest Between Rounds. B: 4 RFT of: 10 Double K.B.…

WOD 02/15/17

A: 3 RFQ of: 1 WallWalk 5 Ring Row 10 Hollow Rock 10 Superman Rock 10 Calorie Row (8/5) B: Bear Complex - 12 Minutes To A Max Power Clean Front Squat Push Press Back Squat Second Push Press + 1/1@90%  - 16 Minute Cap C: Close…

WOD 02/14/17

A: Partner WOD: 14 Minute AMRAP of: 14 Burpees Over Partner 14 Partner WallBall (rainbow) 14 Partner Weighted Sit Up In Teams of 2/With both partners working at the same time/Score=Total Roudns and reps. Courtesy CFDilworth B: Against…

WOD 02/13/17

 A1: 3 RFQ of: 1 WallWalk 15 Banded Pull Apart 5 Snatch Pull 5 Snatch Balance @Easy pace. A2: 500M Row @90% Hardest Sustainable Pace (4/2) B: Snatch - 3 Every 90 Seconds X 5 6 Minutes To WU + Building from 75% Heavy with no misses…

WOD 02/12/17

A: 5 Minute AMRAP of: 5 WallBall (20#-10'/14#-9') 100M Row (4/2) @50-80% Sustainable Pace B: Squat Clean Thruster - 10 Minutes to a Double Use B as a warm up for C. Build to a tuff double touch and go; Rest as needed between efforts. C:…

WOD 02/11/17

A1: 800M Indigenous Peoples Run A2: Tabata- BallSlam @95% Hardest Sustainable Pace; Rest 3 Minutes Before B. B: Partner WOD: For Time: 72 HSPU 6 Legless Rope Climbs (20/15') 300 Double Unders @80% Sustainable Pace (Do Not Redline,…

WOD 02/10/17

A1: Air Bike - 3 Minutes A2: 8 Minutes To WU OHS (95/65)/C2B Pull Up B: CrossFit Games Open 14.2 and 15.2 0:00 - 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 - 6:00 2 Rounds of: 12 Overhead Squats,…

WOD 02/09/17

A: 2 RFQ of: 250M Row (4/2) 25' Walking Lunge 15 Each Alternating Jumping Lunges 10 HRPU B: 2 Rounds of -10 Minute AMRAP: 21 K.B. Goblet Squat (24/16Kg) 15 Box Jump (24/20") 9 Burpee To 6" Target; 5 Minutes Rest After Each Round. Intensity…

WOD 02/08/17

 A: 5 Minute AMRAP of: 1 WallWalk 5 Ring Row 10 Hollow Rock 10 Superman Rock B:EMOM 12 of: 4 Squat + 1 BTN Jerk 70% of Best C&J + From 70%, build up heavy with no misses. C: Weighted Dip - 3 EMOM X 7 @70% Max or sets accross 5…

WOD 02/07/16

A1: 3 RFQ of: 10 Prone PVC Pass Through 5 Each Prone Scorpion 5 Each Groiner A2: 3 Minute AMRAP of: 5 Each D.B. Hang Power Snatch (45/25#) 5 Each Alternating Goblet Reverse Lunge 5 Tuck Up 5 Superman B: 5 Minute AMRAP of: 9 T2B 6…

WOD 02/06/17

 A1: Air Bike - 3 Minutes A2: 3 RFQ of: 5 Power Snatch 5 Hang Snatch (btk) 15 Banded Pull Apart B: 1 Power Snatch + 1 Hang Snatch - 15 Minutes Max The Complex Hang Snatch from below the knee. Build up heavy with no press outs or…

WOD 02/05/17

A: 8-15 Minutes To WU: Deadlift- 225/155# WallBall 20#-9'/14#-10' Calorie Row HSPU B: CrossFit Games Open 16.4 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups @85%…

WOD 02/04/17

A1: 800M Indigenous Peoples Run A2: For Time: 25 Ring Row 5 WallWalk 40 USSR K.B. Swing (24/16Kg) @80% Sustainable Pace; 90 Seconds Rest B: EMOM 20 of: Minute 1- 5-12 T2B Minute 2- 12/10 Calorie Row (8/5) Minute 3- 5-10 Each Alternating…

WOD 02/03/17

A1: 3 Rounds of 30 Seconds Max Reps Each- Prone PVC Pass Through Supine Banded Pull Apart Jumping Squat A2: 3 RFQ of: 10 Calorie Bike 3 Chin Up 3 Power Snatch (45/35/15#) @80% Sustainable Pace B: Power Snatch - 1 @80-90% of 1RM EMOM…

WOD 02/02/17

A: 2 RFQ of: 1 WallWalk 250M Row (4/2) 15 WallBall (20#-10'/14#-9') 15 M.B. Clean B: 3 Rounds of- Against A 5 Minute Clock: 1k Row Max Burpee Over Erg In Time Remaining. Goal is to be as consistent as possible across all 3 rounds. C: 3…

WOD 02/01/17

A: 3 RFQ of: 100M Row (4/2) 5 Inch Worm 10 Hollow Rock 10 Superman Rock 5 Chin Up A2: 3 Minute AMRAP of: 5 D.B. Thruster 5 D.B. HPC 5 Burpee B: EMOM 10 of: 3 Front Squat + 1 Jerk **From The Rack*; WU To 75% of Best C&J + From…

Introducing Warm Up Rx!

When it comes to making time for mobility, most of us have admirable intentions. We show up a few minutes before class or carve out some time at home, promising ourselves that we’ll address our trouble spots and be proactive about injury prevention.…

The Open: 2017

STAGE 1: The Open The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all. The Games season begins with the online…