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 05/13/17

A: Partner WOD 1 5 Minute AMRAP of: 12 Box Jump (24/20") 35 Double Unders In teams of 2/partners will alternate movements/partner A will complete 12 BJ, then partner B will complete 12 BJ/ Then partner A will complete 35 DU's, followed…

WOD 05/12/17

 A2: 6 Minute AMRAP of: 12 USSR K.B. Swing (2/1.5 Pood) 10 Burpee 5 Strict Chin Up A1: 3 RFQ of: 8 Each Renegade Row 8 Each Floor Press 8 Each 1 Arm Suitcase Deadlift B: Bench Press - 5@70% + 5/5@80% + 5/5/5@90% TM Base % off of…

WOD 05/11/17

A: 5 Minute AMRAP of: 5 WallBall (20/14#- Max Height) 5 Each Single Arm Ring Row 100M Row (5/3) B: Squat Clean Thruster - 12 Minutes To A Challenging Triple Use B as a warm up for C. Build up a heavy touch and go triple without any misses. C: 4…

WOD 05/10/17

A2: For Quality: 30 Banded Pull Apart 30 Seated Banded Row 30 Banded Push Down A3: 6 Minute AMRAP of: 2 WallWalk 3 HSPU Negative @3 Seconds Down 150M Row (5/3) 15 Anchored Ab Mat Sit Ups B: Weighted Dip - 12 Minutes To A Heavy Set…

WOD 05/09/17

A1: 5-10 Minutes of before class- Ready To Run Series VIDEO 1: https://www.youtube.com/watch?v=Gyh5Z... VIDEO 2: https://www.youtube.com/watch?v=EOJPK... VIDEO 3: https://www.youtube.com/watch?v=K4t9O... VIDEO 4: https://www.youtube.com/watch?v=NWv5B... VIDEO…

WOD 05/08/17

A2: 5 Minute AMRAP of: 200M Run 15 Box Jump Step Down (24/20") 21 Air Squat A1: 3 RFQ of: 10 Banded Wall Press DeadBug 10 Banded Squats 15 GHD Hip Extension B: Overhead Squat - 1 EMOM x 10 Building up heavy with no misses @21X1 C:…

WOD 05/07/17

A1: Row 90 Seconds A2: 30/30 X 14  Rounds 14 Rounds of: 30 on 30 Off Row Distance (Damper: 0-15#=2; 150-200#=3; 200#+= 4) @90% Hardest Sustainable Pace; Goal is to be as consistant as possible across all rounds. B: Power Clean + Power…

WOD 05/06/17

A: Partner Warm Up -  10 Minutes Max Cals Air Bike In teams of 2-4/partition as needed/1 bike per team/score= total # of calories B: Partner WOD - 3 RFT of: 40 Box Jump Step Down (24/20") 50 Calorie Row (8/5) 40 D.B. Push Press (45/25#X2) 7…

WOD 05/05/17

A2: 4 Minutes AMRAP of: 15 Double Under 3 Hang Power Snatch (45/35#) 3 HSPU Negative @3 seconds down 60M Sprint @80% Sustaianble Pace; Rest 90 Seconds B: Power Snatch - 1 @ 80/85/90/95% % of 1RM C1: Snatch Pull - 5/5 @90 + 5/5…

WOD 05/04/17

A1: Ready To Run Series Complete as much as possible before class. VIDEO 1: https://www.youtube.com/watch?v=Gyh5Z... VIDEO 2: https://www.youtube.com/watch?v=EOJPK... VIDEO 3: https://www.youtube.com/watch?v=K4t9O... VIDEO…

WOD 05/03/17

A2: 500M Row For Time   B: Against a 4 Minute Clock: 12/9/6 RFT of: Power Snatch Kipping HSPU C: 4 RFT of: 30/20 Calorie Air Bike 15 WallBall (20#-10'/14#-9') 12 Pull Up 3 WallWalk D: 21/15/9 RFT of: USSR K.B. Swing…

WOD 05/02/17

A1: Row 90 Seconds A2: 30/30 X 4 Row Assessment 30 Seconds Max Distance Sprint @100% Very Very Hard Pace; Stay in the seat for the entire assessment; Use the same rower each time. B1: For Quality- 10 Each Wall Press Banded DeadBug 10…
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Why You Should Follow (and Trust!) the Programming

By: Coach Iz The "Sport of Fitness,” like most other sports, has a year-long season. For most of us, the competitive season is during the Open, from March to April. Coaches have many different approaches as to how they prepare their athletes…

WOD 05/01/17

A2: 5 Minute ARMAP of: 5 Single Arm D.B. Power Clean + Power Jerk Left (50/35#) 5 Single Arm D.B. Power Clean + Power Jerk Right 5-10 Ring Row Feet Elevated (20/18") B1: Shoulder Press - Build To A Heavy Set of 10 T@20X1 + 10/10@90%;…

WOD 04/30/17

A2: Row 90 Seconds A3: 3 Rounds of: 20 Seconds Row Sprint Meters (5/3) + 3 Minute AMRAP of: 5 Each Lateral Step Up @21X1 (30/24") 5 D.B. Goblet Squat @22X1 (50/35#) 5 Each Alternating D.B. Goblet Reverse Lunge @2211/ 5 Strict…

WOD 04/29/17

A: Partner WOD 04/29/17 2K Row (5/3) Hollow Hold   B: 36 Minute Partner AMRAP of- Partner "Filthy Fiftyish"= 50 Box jumps (24/20") 50 Jumping pull-ups 50 Kettlebell swings (16/12Kg) 50 steps Walking Lunge 50 Knees to…
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Athlete of the Month: May 2017

Robert Gentile Robert tried to convince us that there were other 718 members more deserving of May’s Athlete of the Month status. A member since February 2016, he felt that he was too new to the box… But we stand by our decision. Although…

WOD 04/28/17

A2: 3 RFQ of: 15 Banded Push Down 15 Seated Banded Row 1 WallWalk A3: 4 Minutes AMRAP of: 15 Double Unders 3 Power Snatch (45/35#) 3 HSPU Negative @3 seconds down 100M Row (3/1) B: Power Snatch: 3@70%; 60 Seconds Rest 3@ 80%;…

WOD 04/27/17

A2: 800M Run For Time A3: 2 Rounds of: 1 D.B. Power Clean 3 D.B. Push Press 100M Sprint; Jog Back + Against a 4 Minute clock: 1 D.B. Snatch Left (50/35#) 8 D.B. WindMill Left 1 D.B. Snatch Right 8 D.B. WindMill Right 8 Each…

WOD 04/26/17

A1: 400M Run For Time A2: 2 RFQ of: 12 WallBall (20/14#-10') 5 Ring Row 15 Double Unders B: Jackie For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups C: EMOM 18 of: Minute 1: 1-5 Ring Muscle Up Minute 2- 12/10 Calorie Air Bike Minute…

WOD 04/25/17

A2: Air Bike 90 Seconds A3: Air Bike 20 Seconds Sprint x 4 Rounds @95% Very Hard Pace; 3.5 Minutes Bike/Ski/Row/Walk/Stretch Between Sprints B: 3 Rounds of: 4 Power Clean 6 Burped 50 Double Unders 4 Power Clean; 180 Seconds Rest WU…