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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Athlete of the Month: December 2018

Joe Burkard Sometimes you have to do something a little crazy to change your life for the better – just ask Joe Burkard. He’d heard people compare CrossFit to an addiction or cult, but he was willing to take the risk if it meant getting…

When to Modify or Scale Your WOD

By: Coach Iz &  Jenessa Connor  We tell beginners that one of the best things about CrossFit is that anybody, regardless of their ability or experience, can do it. But sometimes veteran athletes who are used to Rx-ing their WODs need…

WOD 11/30/18

A2: 3 RFQ of: 10/8 Calorie Ski (8/5) 1 Kick Up To Handstand 20 Seconds Handstand Hold 3 Kipping HSPU 1 Handstand Negative (5 Seconds down) A3: Handstand Walk (7 Minutes Max TUT) B1: Power Clean (6 Minutes…

WOD 11/29/18

A2: Row 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: 20 Seconds Row Sprint @90-95% Very Hard Pace (Not Sustaiinable) EOMOM X 4 Rounds B: Snatch (3 EMOM X 10 Minutes) C: Clean (3 EMOM X 10 Minutes) D:…

WOD 11/28/18

A2: 6 Minute AMRAP of: 10/8 Ring Push Up 250M Row (5/3)/ 10 Ring Row 150/100M Ski (5/3) B: Split Jerk (1/1/1 @90%) **From The Rack C: Bench Press (1/1/1@90%) D: Weighted Pull-ups (1/1/1…

WOD 11/27/18

A2: 400M Run For Time **Use a 20/14# M.B. A3: 3 RFQ of: 1 WallWalk 5 Each Alternating Handstand Hip Taps 1 HS Negative (5 Seconds down) 10 Each OH Lunge (45/25#) B2: 4 RFT of: 12/10 HSPU 20/15 Calorie…

WOD 11/26/18

A2: 3 Rounds of: 250/200M Row (5/3) 5 Each D.B. Power Snatch (50/35#) 5 Each D.B. Hang Power Clean + Shoulder To Overhead 5-10 Rower Pike Up B: 1 Snatch + 2 OHS (3 Sets of 1 + 2 @90%) C: Clean and Jerk (3 Sets…

WOD 11/25/18

A2: 2 RFQ of: 15 Banded Face Pull 5 Kipping Swing 3 Kipping C2B 20 Second Active Hang 3 Kipping Dip 10 Seconds Support Hold B: Bar Muscle-ups (2 X Max Unbroken) 2 Sets of Max UB Reps @10X1; 60-120 Seconds rest between…

WOD 11/24/18

A2: Junk Yard Dogs (5-6 Minutes Max Reps) B - Partner WOD 20 Minute AMRAP of: 10 T2B 6 Each Alternating D.B. Hang Power Clean + Jerk (50/35#)/ 14/12 Calorie Row (8/5) In teams of 2/Both partners working at a time/While…

WOD 11/20/18

A2: 3 RFQ of: 250/200M Ski (5/3) 1 WallWalk 10 Second Handstand Hold 5 HRPU 5/3 Strict Chin Up 10 Second Hang B: Bench Press (12 Minutes To A Challenging Single + 1/1@90%) C: Weighted Pull-ups (8-10 Minutes…

WOD 11/18/18

A2: 6 Minute AMRAP of: 5 Burpee 5 Pull Up 10 Calorie Ski 50' M.B. Pec Walk (20/14#) B: Bench Press (3 @80/85/90/90%) **Use an Axle (25#) C1: 2 Bench D.B. Plank Row  - 9 Each X 4 Sets Superset with…
CrossFit 718 / Industry City

WOD 11/17/18

A2: Ring Around The PVC B1:3 RFQ of: 50M Ski (5/3) 5 Air Squat 5 USSR K.B. Swing 1-3 Ring Dip 5 HRPU B2: Partner WOD- 30 Minute AMRAP of: 450/400M Ski (5/3) 21 Air Squat 15 USSR K.B.…

WOD 11/16/18

A2:3 RFQ of: 3 Strict Pull Up 3 Kipping Swing 3 Scap Pull Up 10 Second Hang 100M Ski (5/3) 3 Strict Ring Dip B: Bar Muscle-ups (2 X 90%) C: Squat Clean Thruster - Build  To A Heavy Triple in 6:00 D2:…

WOD 11/15/18

A2: 3 Rounds of: 250M Row (5/3) 5 Each D.B. Power Snatch (50/35#) 5 Each D.B. Hang Power Clean + Shoulder To Overhead 5 T2B B: Snatch (3@80/85/90%) C: Clean and Jerk (3@80/85/90%) D: Sumo Deadlift…

WOD 11/14/18

A2: 6 Minute AMRAP of: 15 Air Squat 12  T2B 9 Calorie Row (8/5) 6 Burpees 3 Strict Chin Up B: Bench Press (12 Minutes To A Challenging Triple) **Use an Axle (25#) C: Chest Supported Row (5/3/1/5/3/1) D1…

WOD 11/13/18

A2: 3 RFQ of: 100M Ski (5/3) 3 BTN Snatch Push Press (45/35/15#) 3 Snatch Balance 3 OHS 3 BTN Snatch Grip Sots Press B: Snatch - Build  To A Challenging Triple C: Clean and Jerk - Build To A Challenging…

WOD 11/12/18

A2: 6 Minute AMRAP of: 10 Each OH Walking Lunges (45/35#) 21 BallSlam (20/15#) 15 Slam Ball Goblet Squat 9 HRPU C: Hang Power Clean (6 Minutes To A Heavy Triple) Does not have to be a 3 RM. Use C as a warm up for D. D: 4…

WOD 11/11/18

A2: 3 RFQ of: 15 Banded Face Pull @2121/5 Kipping Swing/ 3/1 Strict Pull Up @31X2 5 Scap Pull Up 10 Second Active Hang 150/100M Ski (5/3) B: Bar Muscle-ups (2 X 80%) C: Karen For Time: 150 Wall-Ball…

WPD 11/10/18

A2: 2K Partner Row For time - B: Partner WOD 5 RFT of: 450/350M Ski (5/3) 9 Each D.B. Hang Power Clean + Shoulder To Overhead (50/35#)/ 12 Burpee Over D.B. 6 Minutes WU + @80-90% Sustainable Pace In teams of 2/While…

WOD 11/09/18

A2: 6 Minute AMRAP of: 30 Double Unders 10 Ring Row 8 Pike Push Up 20 Seconds Plank 20 Seconds Active Hang B: CGBP (close grip bench press) (5/5/5/5@80%) C1: Bent Over Row (12/10/8/6) **Use an Axle…