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 08/19/18

A1: Row 90 Seconds @50-80% Sustainable Pace; Rest 60 Seconds A2: 20 Seconds Row Sprint - 4 Rounds B: 4 Rounds of: 90 Seconds Air Bike Sprint Stretch/Walk/Rest 60 Seconds C: 15/12/9 RFT of: Power Snatch…

WOD 08/18/18

A2: Ring Around The PVC B: Partner WOD 08/18/18= 4 Rounds of: 90 Seconds Max Calorie Ski (8/5); 30 Seconds Rest 90 Seconds Max Reps USA K.B. Swing (24/16Kg); 30 Seconds Rest 90 Seconds Max Reps WallBall (20#-10'/14#-9');…

WOD 08/17/18

A2: 2 RFQ of: 15/12 Calorie Row (8/5) 15 Ring Row 5 BTN Jerk 5 Shoulder Press @51X5 10 Hollow Rock 10 Superman Rock B: Shoulder Press - Build to A Heavy Triple C: Chest-To-Bar Pull-ups  - 4 X 60% **Butterfly,…

WOD 08/16/18

A2: 2 RFQ of: 150M Ski (5/3) 5 Each Alternating Lunges @21X1 5 Each Cossack Squat @2211 15 USSR K.B. Swing (2/1.5 Pood) 10/8 Calorie Air Bike B: Clean (12 Minutes To A Heavy Triple + 3@90%) C: Sumo Deadlift (12…

WOD 08/15/18

A2: 3 Rounds of: 1 Minute Bike Calories 15 Seconds Passive Hang 25' Walking Lunges (no weight B: Hang Power Snatch (2 @80/85/90%) C1: Not For Time: 2 Rounds of: 10' Walking Lunge 5 T2B 3 Power Clean + 2…

WOD 08/14/18

A2: 400M Run (Time) A3: 5 Rounds of: 10 Seconds Max Reps BallSlam (20/15#) 30' Sprint B1: Single Arm Push Press (8/8/8/8) Superset with B2 B2: Weighted Pull-ups (3/3/3/3) C: Bench Press…

WOD 08/13/18

A2: Row90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: 3 Rounds of: 1200M Row Each 1200M Row should be as close as possible to  1:50-2:00 pace for Male athletes/2:00-2:10 Pace for Female athletes;…

WOD 08/12/18

A2: 400M Jog A3: Sprint 10 Seconds - 5 Rounds Each, For Max Distance Round 1 @85% Somewhat Hard Pace Round 2 @90% Hard Pace Round 3 @95% Very Hard Pace Round 4 @90% Hard Pace Round 5 @85% Somewhat Hard Pace; Rest 1:50 after…

WOD 08/11/18

A2: CrossFit Simon Says (Time) 6 Minutes having fun and paying attention to detail. 2 Burpees penalty for every mistake. B2: Partner WOD = AMRAP 15 of: 2 Rope Climb 20 Ring Push Up 20 Calorie Row 20 Each Alternating…

WOD 08/10/18

A2:2 Rounds of: 12/10 Calorie Ski (8/5)/ 5 Each D.B. Single Arm Thruster @20X1 (50/35#)/ 5 Strict Chin Up @21X1/ 10 Tuck Up/ 10 Banded Good Morning @31X1 B: Shoulder Press (8 Minutes To A 5Rm) C: Chest-To-Bar…

08/05/18

A2: Air Bike- 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: 15 Seconds Air Bike Sprint (5 Rounds for calories) Active Recovery/Stretch/Walk/Rest 105 Seconds Between Rounds (1:45) B:3 Rounds of: 600M…

WOD 08/04/18

A2: 1 Mile Run For Time A3: Junk Yard Dogs (5X5 Each) B: 7 RFT of: 7 T2B/ 7 OHS (95/65#)/ 7 Box Jump (30/24") 5-6 Minutes WU + @80-90% Sustainable Pace; Rest 5 Minutes before C C: Partner WOD 1 3…

WOD 08/03/18

A2: 2 RFQ of: 15/12 Calorie Air Bike 5 BTN Jerk (45/35/15#) 5 Press @5151 1 WallWalk 30 Seconds Max Reps Wall Facing Shoulder Taps B: 1 BTN Jerk + 1 Jerk (8 Sets of 1+1) C: Chest-To-Bar Pull-ups (6 Sets of…

WOD 08/02/18

A2: 3 RFQ of: 15/12 Calorie Row 12 BTN K.B. Good Morning @2211 (20/12Kg) 9 Goblet Squat @31X1 9/6 GHR @20X1 B: Power Clean (5@65/75/85/85%) C: Sumo Deadlift (5 @65/75/85/85%) D: Complete As Much…
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How to Train with Integrity

By: Jenessa Connor Every time you step in the box you’re entering a competition. Even if there are no official judges or even other athletes, you’re still competing against your current PR, last year’s time, yesterday’s skill set, or…

WOD 08/01/18

A2: 2 Rounds of: 35 Double Unders 8 Burpee (no push up) 10/8 Calories Air Bike B: Hang Power Snatch (2/2/2) C2: CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15…

WOD 07/31/18

A2: 200M Run A3: 3 X 100M M.B. Sprint **Use a 20/15# Slam Ball For Each Sprint;  2 Minutes Between Rounds B1: Single Arm Push Press (8/8/8/8) Superset with B2 B2: Weighted Pull-ups (3/3/3/3) C:…

Athlete of the Month: August 2018

Katie Mountain For Katie Mountain, CrossFit is a family affair. Her brother owns an affiliate and has always encouraged her to join a box. But it took a cross-country move to inspire her to finally trade in her living room workouts for functional…

WOD 07/30/18

A2:2 RFQ of: 45 Seconds Max Reps Single Unders 5 BTN Snatch Press @31X1 5 Snatch Balance 5 OHS @3131 45 Seconds Max Reps Seated Banded Row @21X2; 30 Seconds Rest B: Overhead Squat (5/5/5 @85-90%) C: Power…

WOD 07/29/18

A2: 800M Run A3: 4 Rounds of 40 Yard Dash (4 Rounds for time) Build intensity gradually each round, with the last round @90-95% Hard Pace (Not Sustainable); Stretch/Rest 60-90 Seconds Between Sprints B: 2K Ski -…