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!

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WOD 12/14/17

7 Rounds of: 3 Weighted Dip @80% 6 Rebounding Box Jump (30/24") 9 USA K.B. Swing (2/1.5 Pood); 60-90 Seconds Rest 3 Rounds of- Against A 3 Minute Clock: 40/30 Calorie Air Bike Max WallBall (20#-10'/14#-9')

WOD 12/13/17

  A2: 5,4,3,2,1 RFT of: WallWalk/ Single Arm Ring Row Left Single Arm Ring Row Right Strict T2B Calorie Bike B: 15 Minute AMRAP of: 5/3 Weighted Chin Up (20/14#) 3 Jerk @80% 15 Box Jump Over (24/20") C: 4 RFT of: 12/9…

WOD 12/12/17

A2: 8 Minutes Row @80-90% Sustainable Pace; Rest 90 Seconds Damper 5/3 B: 5 Rounds of: 5 Power Clean @80% 500M Row (5/3) C: Front Squat (3@80 + 2@85 + 1@90 + 1@95 ) % of Heavy Single  D: Back Squat (1@80/85/90/83/88/93/90/85%) %…

WOD 12/11/17

A2: 90 Seconds Max Unbroken Reps WallBall (20#-10'/14#-9') @90% Hard Pace; Rest 60 Seconds B: EMOM X 12 Minutes of: Minute 1: 1 WallWalk 5 Each Shoulder Tap 1 Max Unbroken Handstand Walk Minute 2: 15 Double Unders 5-9 Each Alternating…

WOD 12/10/17

  A2: Row 90 Seconds @80-90% Sustainable Pace; Rest 90 Seconds A3: 6 Rounds of: 1 Minutes Max Distance Row Sprint (5/3) 3 Minutes Air Bike; 1 Minute Stretch/Rest Row Sprint @90% Hard Pace (not sustainable) 3 Minutes of Air Bike…

WOD 12/09/17

Partner WOD 12/08/17= 3 RFT of: 750M Row (5/3)/ 50 Double Unders/ 10 Each Alternating D.B. Power Snatch (45/25#)/ 10 Burpee Box Jump Over (20/18")/ @80-90% Sustainable Pace/In teams of 2/While partner A rows, partner b will complete…

WOD 12/08/17

  A2: Row 90 Seconds; Rest 30 Seconds A3: 40 Seconds Row; Rest 120 Seconds A4: 40 Seconds Row B1: 2-3 RFQ of: 15 Band Pull Apart 15 Banded Row 10 Each Push Up Shoulder Touch 25' Bear Crawl Forward 25' Bear Crawl Backward B1:…

WOD 12/07/17

A2: 3 Minute AMRAP of: 100M Row (5/3) 10 UB WallBall (20#-10'/14#-9') B: 3 RFQ of: 7 Weighted Dip @70% 20/18 Calorie Row (8/5); Rest as needed - 15 Minute Cap C: EMOM 10 of: Minute 1- 4 Push Press @70% @20X0 Minute 2- 1 Rope Climb…

WOD 12/06/17

  A2:5 Minute AMRAP of: 5/3 Chin Up 6 Burpee 7 HRPU 8 Squat Jump B: Handstand Walk (10 Minutes Max TUT) Accumulate max time under tension in 10 minutes or practice. C1: 40 Seconds Max Reps Power Snatch (75/45#) @90% Hard Pace…

WOD 12/05/17

  A2: 1 Mile Run For Time B: Clean - 5 EMOM X 6 % of Heavy Single From 11/22; Building From 60-70% X 6 Minutes Do not sacrifice speed or technique. Lower the intensity slightly if you start to fall apart. C1: Front Squat - 5/5/5/5/5 WU…

WOD 12/04/17

  A2:3 Minute AMRAP of: 6 Ring Row 5 WallBall (20#-10'/14#-9')/ 4 Jumping Squat 3 Burpee @90% Hardest Sustainable Pace; Rest 90 Seconds Before B B: Weighted Pull-ups - 4/4/4/4/4 @60-70% % of heavy single from 11/23 +@30X1; Rest…

WOD 12/03/17

A2: Row 90 Seconds Slow A3: 60 Seconds Row Sprint - 1 Rounds for distance B: 6 RFQ of: 4 Weighted Dip @21X1; 45 Seconds Rest 4-8 Pistol @2111; 45 Seconds Rest C:3 RFT of: 21 Push Up 200M Run 500M Recovery Row D: 3 RFT of: 5 D.B.…

WOD 12/02/17

A: Partner WOD 5 RFT of: 15 UB WallBall (20#-10'/14#-9') 12 DeadLift (225/135#) 9 Box Jump Over (24/20") In teams of 3/Only 1 Partner Working at a time/Each partner will take turns completing 1 full round/Continue until all 3 partners…
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In the Sport of CrossFit, How Do You Measure Up? 

“CrossFit is for everybody.” We say it all the time. The individualized nature of the sport, plus the endless options for modifications and substitutions, make our WODs accessible to anyone who’s up for the challenge. But did you ever…

WOD 12/01/17

  A2: 3 Minute AMRAP of: 5 Each Alternating D.B.Power Snatch (50/35#) 8/5 Calorie Row or Bike 3 Minutes WU + @90% Hard Pace (not sustainable); Rest 3 Minutes B: Overhead Squat - 3 EMOM 10 Minutes 60-70% % of heavy single from…
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"Tis the season for thoracic mobility!

By: Dr. Autumn Neuharth Thoracic spine = middle back. Needs to be nice and "open/extended" for a solid front squat and literally every overhead movement. Also thoracic spine extension is a beautiful antidote to our computer-oriented postures…

Athlete of the Month: December 2017

Troy House  Not all New Year’s resolutions are doomed, and Troy House is proof! He joined our “New You” beginner program on January 1, 2017, and the gains – or, in his case, losses – haven’t stopped since then. Troy has dropped…

WOD 11/30/17

A2: 1K Row For Time B1: 3 RFQ of: 10 Slow Banded Face Pull 5 Slow Strict Press 5 Single Arm Ring Row Slow controlled tempo. B2: Push Press - 6 Sets of 4 Reps @60% % of Heavy Single from 11/23/17  C: Weighted Pull-ups - 5X5 @60% 5…

WOD 11/29/17

  A2: Air Bike - 90 Seconds @ 50-90% Sustaianble Pace;  A3: 3 Rounds of: 10 Seconds Bike For Calories @100% Very Very Hard Pace; Rest 1:25 (85 seconds) Between Rounds B1:3 Minutes of: 1 Double K.B. Hang Power Clean (HBD) 1 Front…

WOD 11/28/17

  A2: 90 Second AMRAP of: 5 Thruster (45/35#) 15 Double Unders B1: 2 RFQ of: 20 Seated Banded Row 10 Strict Press (45/35/15#) 15 UB WallBall (20#-10'/14#-9') B2: Pause Clean + Pause Jerk - 5X5 Building C: Muscle-ups (5 X…

WOD 11/27/17

  A2: Row 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: 40 Seconds Row Max Distance   B1: 2 RFQ of: 15 Banded Pull Apart 15 Banded Row 3 HPSn (pos 1) 3 HPSn (pos 2) 3 PSn B2: Power Snatch - 6/6/6 @60-70% 6…