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!
CrossFit 718 - A - CrossFit WOD
A1: Warm-up (No Measure)
Please complete as much of A1 before class as possible.
3 Minutes of:
3 Minutes each of:
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…
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…
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…
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%…
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.
A: 1 Mile Run For Time
Rest 5 Minutes
B: Partner WOD
24 Minute AMRAP of:
20 Ring Row
20 Anchored Sit Up
In Teams of 4/Partners will complete 20 reps at each station (except for plank)/Only 1 partner working at a station/rotate…
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:
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…
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…
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.…
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/