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 10/17/17

CrossFit 718 - A - CrossFit WOD   A1: Warm-up (No Measure) Please complete as much of A1 before class as possible. 3 Minutes of: Row Mobility= https://www.youtube.com/watch?v=UCF0T6t_1AU 3 Minutes each of: Clean Mobility= https://www.youtube.com/watch?v=5MpRqylj1h4 A2:…

WOD 10/16/17

A2: 3 RFQ of: 3 Power Snatch (45/35/15#)/ 3 OHS @23X1/ 5 Each Single Arm Ring Row/ 10/8 Calorie Air Bike @ Easy pace with controlled tempos B: Power Snatch (3/3@95%) 8 Minutes WU To 85% of Power Snatch Heavy Triple from 09/27/17…

WOD 10/15/17

A2: Row 90 Seconds (Distance) A3: 2 Rounds of- 20 Second Row Sprint Max Distance (2 Rounds for distance) B: Chest-To-Bar Pull-ups - 6 Sets of 40% If as of yet unable to complete C2B Pull Ups, use this time to practice. C1: Bench Press…

WOD 10/14/17

  B: 45 Minute AMRAP of: 1300M Row (Damper 4-2) 200M Farmers Walk (2/1.5) 15 Wall Walk 42 Double Unders

WOD 10/13/17

  A2: 2 RFQ of: 12 Each Banded Face Pull/ 12 Seated Banded Row/ 12 Supine Banded Pull Apart @Slow controlled tempos; resting as needed. A3: 60 Seconds Max Reps D.B. Man Makers B: Power Clean + Push Press (1 + 3 X 5 @85%) C: Shoulder…

WOD 10/12/17

A2: Air Bike 90 Seconds ; Rest 90 Seconds A3: 2 Rounds of: 20 Seconds Bike Sprint ; Rest 1:15 After each round. B: Handstand Push-ups (7 Sets of 30%) 7 Sets of 30% of best set from 10/05/17; 30 seconds rest between sets. C: 2 Minutes ARMAP…

WOD 10/11/17

  A2: Row 90 Seconds ; Rest 90 Seconds A3: 3 Minutes Row   B1: 2 RFQ of: 30 Seconds Max Reps Double Unders/ 10 Strict Shoulder Press (45/35#)/ 1 WallWalk/ 30 Seconds Max Reps Wall Facing Shoulder Taps B2: Weighted Dip -…

WOD 10/10/17

  A3: 3 Minute AMRAP of: 200M Run/ 5 HPC (95/65)/ 5 Push Press/ A4: 3 Minutes Row B: 3 Position Clean (1/1/1/1/1@85%) Ground/Below The Knee/Mid-Thigh 5-8 Minutes WU To 85% of 3 Pos Clean from 09/26/17 + 1 Three Position Clean;…

WOD 10/09/17

 A2: 2 RFQ of: 3 Power Snatch/ 3 Snatch Balance/ 5 Each Single Arm Ring Row/ 250M Row (5/3) @50-80% Sustainable Pace B: 1 Power Snatch + 1 Hang Snatch (from btk) (1/1/1/1/1 @85%) Hang Snatch from below the knee. 5-8 Minutes WU To 85%…

WOD 10/08/17

  A2: Air Bike 90 Seconds; Rest 90 Seconds A3: 4 Rounds of 20 Seconds Air BIke Sprints B: Chest-To-Bar Pull-ups - 7 Sets of 30% Complete 7 sets @ 30% of your best set from 09/01/17; Resting exactly 30 Seconds between sets. If as…

WOD 10/07/17

A: 1 Mile Run For Time Rest 5 Minutes B: Partner WOD 24 Minute AMRAP of: 20 HRPU 20 Ring Row 20 Anchored Sit Up Plank In Teams of 4/Partners will complete 20 reps at each station (except for plank)/Only 1 partner working at a station/rotate…

WOD 10/06/17

  A2: 2 RFQ of: 12 Each Banded Face Pull/ 12 Seated Banded Row/ 12 Supine Banded Pull Apart A3:30 Seconds Max Thruster (75/45#)/ 30 Seconds Max Calorie Row (8/5) B: Clean + 2 Jerk (1 + 2 X 9 @60%) 5-7 Minutes WU To 60%…

WOD 10/05/17

  A2: Air Bike 90 Seconds; Rest 90 Seconds A3: 2 Rounds of: 20 Seconds Bike Sprint ; Rest 1:25 After each round. B: Handstand Push-ups (Max Unbroken) C: 4 Rounds of- 3 Minute AMRAP of: 6 Ring Push Up/ 8 T2B/ 12/10 Calorie…

WOD 10/04/17

  A2: Row 90 Seconds (Distance) @ Pace/Intensity/Distance @50-90% Sustainable Pace; Rest 60 Seconds Damper 5/3 A3: 2 Minutes Row Distance (Distance) @Intensity/Pace/Damper @85% Somewhat Hard Pace (Not Sustainable); Rest 3-7 Minutes Damper…

WOD 10/03/17

A2: 2 RFQ of: 5 Clean Pull/ 5 Muscle Clean/ 5 Thruster/ 5 Calorie Row (8/5) A3: Against a 3 Minute Clock: 30 WallBall (20#-10'/14#-9')/ Max Rounds of: 5 Calorie Row/5 Burpees In Time Remaining B: 2 Power Clean + 1 Hang…

Back Pain WorkShop

BACK PAIN EXPLAINED: Hosted by By Autumn Neuharth. What is it, what to do about it, and how to avoid it? Don't let your back hold you back! Join us in November for Part 1 of a 3 part series Saturday at 12pm on the following dates:  Part…

WOD 10/02/17

  A2: 3 RFQ of: 200M Jog/ 5 Each Alternating OH Lunge Left (HBD)/ 5 Each Alternating OH Lunge Left/ 12 USA K.B. Swing 3 Minutes To WU + @80% Sustainable Pace; Rest 2 Minutes B: 3 Position Power Snatch (3/3/3/3/3/3/3/3/3@60%…
, ,

Teams for Clash of the Classes

Our Friends Paleo With Love will be providing food for everyone next Saturday night. We are excited to announce the Teams: Coach MJ Team- Autumn Neuharth/ Jeff M/ Allie Y Coach Marcos Team - Rob F/ Michaela D'Onofrio/ Karen Speer…
, ,

Let’s Make Our Equipment Last 

A message from Tammy and Iz  Sure, accidents happen, and maintenance comes with the territory of running a box. But when a piece of equipment is busted, we all suffer. As owners, we’d rather put resources toward brand new equipment (like…
, ,

Athlete of the Month: October 2017

Autumn Neuharth Autumn Neuharth just joined the box this summer, but she’s already making a big impact on our community. First of all, she’s crushing it. A former rugby player, she brings all of her intensity and team spirit to every WOD.…

WOD 09/30/17

A:5 Minute Max Calorie Air Bike B: Tabata- BallSlam (8 Rounds for reps) C: 3 RFT of: 21 Double Unders/ 15 D.B. Power Clean (45/25#X2)/ ; Rest 3 Minutes - 5 Minute Cap D: 5 Minute AMRAP of: 15 Anchored Ab Mat Sit Up/ 12 Ring Row/ 9…