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 04/11/17

A1: Air Bike 90 Seconds A2: Air Bike 20 Seconds Sprint x 4 @95% Very Hard Pace; 3.5 Minutes Row/Ski/Bike/Walk B: 3 Rounds of: 4 Power Clean @90% 50 Double Unders 4 Power Clean; 3 Minutes Rest Between Rounds. C: Back Squat - 10/10/10/10/10 5…

WOD 04/10/17

A1: 3 RFQ of: 15 Banded Pull Apart 15 Seated Banded Row 2 WallWalk A2: 4 RFT of: 5 D.B. Push Press (45/25#X2) 6 Each Single Arm Ring Row 15 Double Unders B1: Shoulder Press (10/10/10/10) WU to 50% of 10 Rm from 04/03/17 + 10 reps…

WOD 04/09/17

A2: Row 90 Seconds A3: 20 Seconds Row Sprint x 4 Rounds @100% Very Hard Pace (Not Sustainable) + Between Rounds= ;Rest 60 Seconds + 3 Minute AMRAP of: 3 Each Alternating D.B. Reverse Goblet Lunge (45/35#)/5 HRPU/7 Ring Row; 60 Seconds…

WOD 04/08/17

A: Partner WU - For Time: 50 Calorie Bike 10 WallWalk 50 BallSlam 50 USSR K.B. Swing 50 Calorie Row In teams of 2/ only 1 partner working at a time/ partition as needed/ scale as needed/ score= total time complete all reps. Only…

WOD 04/07/17

A1: NFT - 200M Row (5/3) 30 Banded Pull Apart 30 Banded Good Mornin 30 Banded Push Down A2: 3 RFQ of: 5 Each Alternating D.B. Snatch (45/25#) 5 Each Alternating D.B. Goblet Reverse Lunges 3-5 Strict HSPU 1 WallWalk; Rest 60 Seconds B:…

WOD 04/06/17

A2: 800M Run For Time A3: 2 Rounds of: 100M Run @50-80% Sustainable Pace; 30 Seconds Stretch/Walk between rounds. B: 3 Rounds of: 100M Sprint; 30 Seconds Walk/Jog + 400M Farmer Carry/10 Double K.B. Swing (24/16KgX2) Complete 3 Rounds…

WOD 04/05/17

A1: 2-3 RFQ of: 5-10 PVC Pass Through 15 Banded Pull Apart 20 Banded Good Morning A2: 500M Row   C: Against a 4 Minute Clock- 12/9/6 RFT of: Power Snatch Kipping HSPU   C: EMOM 24 of: Minute 1- 12 UB WallBall (20#-10'/14#-9') Minute…

WOD 04/04/17

A1: Air Bike - 90 Seconds A2: Air Bike 20 Seconds Sprint x 4 Rounds @95% Very Hard Pace; 3.5 Minutes Row/Ski/Bike/Walk @50% Between Sprints B: Power Clean - 8/8/8 Building up a little heavier each round (build heavy but no misses); Rest…

WOD 04/03/17

A1: 3 RFQ of: 100M Row (3/1) 15 Second Passive Hang 2 WallWalk 5 Strict Knees To Elbow A2: Against a 5 Minute Clock: 50 Double Unders 21 Burpee 15 Strict Chin Up 10/8 Calorie Bike B1: Shoulder Press - 12 Minutes To A Heavy Set of…

WOD 04/02/17

A1: Air Bike 90 Seconds @80-90% A2: 20 Seconds Air Bike Sprint x 4 @100% Very Hard Pace  + Between Rounds= ;Rest 60 Seconds + 3 Minute AMRAP of: 10 OH Each Walking Lunges (45/25#)/10 HRPU; 60 Seconds Rest Score for each round= #…

WOD 04/01/17

A1: 6 Minutes of: Partner Air Bike In teams of 2/partition as needed/accumulate max calories in 5 minutes. A2: 2 RFQ of: 4 WallWalk 5 Strict Pull Up 20 Banded Pull Apart 10 PVC Pass Through 5 Burpees B: Handstand Push-ups -  10…

WOD 03/31/17

A2: Air Bike - 3 Minutes ; 90 Seconds Rest. A3: For Quality- 50 Banded Pull Apart 50 Seated Banded Ham Curl 50 Seated Banded Row B1: 2 RFQ of: 3 Hang Snatch Pull 3 Hang Muscle Snatch 3 Hang Power Snatch Use 45/35/15#/PVC   B2: 10…
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What Are You Training For?

Feeling and looking strong is good motivation to stay consistent with exercise, but having a specific event or competition to train for can help you push beyond your comfort zone. And the great thing about CrossFit (and its constantly varied,…
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Athlete of the Month: April 2017

Tanya Tringali  It took a while for Tanya to pull the trigger on signing up for basics. Months before joining, she’d occasionally Google “CrossFit,” and then immediately talk herself out of the whole thing. But we’re so glad she caved!…

WOD 03/30/17

A2: 3 RFQ of: 3 Inch Worm 8 Each Lateral Box Step Up (20/18") 15 Hollow Rock 15 SuperMan Rock A3: 3 RFQ of: 6 Each Alternating OH D.B. Lunges (45/25#X2) 7 D.B. Thruster 8 Each Renegade Row B: 10 Minutes of Skill Work: Today…

WOD 03/29/17

A: 5 RFT of: 5 Strict Chin Up 6 Strict Ring Dip 7 Box Jump Over (30/24") ; 2 Minutes Rest Before B. B: Push Press - 3 @80% EMOM 7 5 Minutes To WU + % of 2RM C: Hang Power Clean (3 @80% EMOM 7) 5 Minutes To WU + % of 3RM D: Juicy Squat:…

WOD 03/25/17

A1: 2K Partner Row In Teams of 2/With only 1 partner working at a time/Partition as needed. Damper 5/3 A2: 5 Minute AMRAP of: 5 Burpees 10 Goblet Squat (24/16Kg) 15 Sit Up B: 5 RFQ of: 6 Each D.B. Step Up 6 Each Seated D.B. Press 8…

WOD 03/24/17

A2: 2 RFQ of: 15 Banded Pull Apart 20 Seated Banded Row 20 Banded Good Morning B1: 2 RFQ of: 3 Hang Snatch Pull 3 Hang Muscle Snatch 3 Hang Power Snatch @ Easy Pace; Rest as needed. Use 45/35/15#/PVC   B2: Hang Power Snatch…

WOD 03/23/17

A2: 3 RFQ of: 3 Inch Worm 5 Each Groiner 15 Tuck Up 20 Banded Good Morning A3: 3 RFQ of: 6 Each Alternating OH D.B. Lunges (45/25#X2) 7 D.B. Thruster 8 Each Renegade Row B: 10 Minutes of Skill Work: Handstand Walk/Kipping: Pull…

WOD 03/22/17

A1: 3 Minute AMRAP of: 5 D.B. HPC (45/25#X2) 4 D.B. Front Squat 3 D.B. Push Press A2: 1K Row Damper 5/3 B: Hang Power Clean + Push Jerk + 1 Jerk - 15 Minutes To A Max For The Complex Build up heavy without any misses + 1/1@90%;…

WOD 03/21/17

A2: Tabata- BallSlam @20/15# A3: 5 Minute AMRPAP of: 5 Each Alternating D.B. Step Up (45/25#X2 + 20/18") 6 Each D.B. Push Press 7 Each D.B. Renegade Row B: 10-15 Minutes of Skill Work: Kipping: RMU/BMU/TU's/Pistols Use this time…