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 11/08/18

A2: 3 RFQ of: 45 Seconds Row Distance (5/3) 3 Power Snatch (45/35/15#) 3 Each Alternating Overhead Lunge @2121 3 Power Clean 3 Power Jerk 3 Clean Grip Overhead Squat @2121 B: Power Snatch (5/5/5 ) C: Power…

WOD 11/07/18

A2: 3 RFQ of: 150M Row (5/3) 30 Seconds Max Reps Banded Row @2121/ 30 Seconds Max Reps Banded Push Up @2121/ 20 Second Handstand Hold/ 20 Seconds Active Hang B: Close grip bench press BuildTo A Heavy set of 5 Reps +…

WOD 11/06/18

A2: 3 RFQ of: 150/100M Ski (5/3) 15 Supine Pull Apart @2121 15 Hollow Rock @1111 15 Superman Rock @1111 15 BallSlam (20/15#) A3: 5 Minute AMRAP of: 12/10 HRPU 12 USSR K.B. Swing (2/1.5 Pood) 20/10 Ring Support Hold 3…

WOD 11/05/18

A2: 3 RFQ of: 45 Seconds Skip Rope (any variation) 3 Snatch Deadlift @31X1 (45/35/15#) 3 Snatch Pull @21X1 3 Muscle Snatch @20X1 3 Snatch Balance @X311 3 BTN Snatch Grip Sots Press @2121 3 Paces Forward/Backward Overhead Duck Walk…

WOD 11/04/18

A2:6 Minute AMRAP of: 12/10 Calorie Ski (8/5) 10 HRPU 1 WallWalk 5/3 Chin Up B: Behind The Neck Jerk (5 Sets of 5 Reps @70%) **From The Rack C1: Deficit Handstand Push-ups (3/3/3/3) 4 Sets of 3 @21X1…

WOD 11/03/18

A2: M.B. Hot Potato Game Can also be done in an air squat. **Use 10# M.B. B: 4 Rounds of: 400M Run 30 Burpee Box Jump Over (24/20") 80 Air Squat 500M Ski (5/3) C: Partner Tabata Rainbow WallBall (8…

WOD 11/02/18

A2: Ski 60 Seconds @50-90% Sustainable Pace; Rest 75 Seconds A3: Row 60 Seconds @50-90% Sustainable Pace; Rest 75 Seconds A4: 4 Rounds of: 20 Seconds Row Sprint @90% Hard Pace (Not Sustainable); Ski 150M @80-90%…

Finding Balance After the Whole Life Challenge 

By: Jenessa Connor As we near the end of the Whole Life Challenge, you may be feeling mixed emotions. On one hand, it will be nice to let go of some the restrictions and live more freely… But the positive results are undeniable. You feel…

WOD 11/01/18

A2: 6 Minute AMRAP of: 15 Banded Row 12 D.B. Press (HBD) 9 Calorie Ski (8/5) 6 Strict Chin Up 3 WallWalk B: Behind The Neck Jerk (12 Minutes To A Heavy Set of 5 Reps) C1: 3 RFQ of: 1 Forward Roll 1…

WOD 10/31/18

A: 2K Partner Row (Time) @90% Hardest Sustainable Pace/In teams of 2/Only 1 @ a time/Switch every 200M/Score= Total time; Rest 3 Minutes B1:3 RFQ of: 12/10 Calorie Ski (8/5) 3 Strict Chin Up 5 Scap Pull Up 3 Kipping Swing 3…

WOD 10/30/18

A2: 7 Minute AMRAP of: 15 Banded Pull Apart @2121 12 Banded Row @2121 10 Calorie Ski (8/5) 8 PVC Pass Through @2121 6 OHS @2121 4 Snatch Balance 2 BTK Hang Snatch B: Hang Snatch (5/4/3/5/4/3) C: Hang…

WOD 10/29/18

A2: Row 3 Minutes @80% Sustainable Pace; Rest 60 Seconds A3: 3 RFQ of: 1 Kick Up To Handstand 10 Seconds Handstand Hold 1 Handstand Negative @5 Seconds down 3/1 Strict Pull Up 10 Seconds Bent Arm Hang 1 Pull…


Athlete of the Month: November 2018

Steven Nelson After a serious illness put exercise and competitive sports on the backburner, Steven Nelson struggled with getting active again and eating right. He knew he needed to make a change, so, shortly after his wife completed the New…

WOD 10/24/18

A2: 6 Minute AMRAP of: 10 Calorie Ski (8/5) 15 USA K.B. Swing (20/12Kg) 3 Strict  Chin Up B: Weighted Pull-ups (6 Minutes To A Challenging Triple) Use B as a warm up for C2; Rest 60 Seconds before C1 C1: 4…

WOD 10/23/18

A2: 3 RFQ of: 30 Single Unders 30' Waiter Walk (HBD) 5/3 Kipping HSPU @31X1 20 Seconds Handstand Hold A3: 2 Rounds of: 45 Seconds Max Banded Face Pull @31X2 5 Push Jerk (45/35/15#) 5 Each Single Arm Ring Row @2121 @50-80%…

WOD 10/22/18

A2: 7 Minutes of: 60M Jog 5 Each K.B. Hang Power Snatch (HBD) 5 Each Single Arm OHS 5 Each K.B. Clean 5 Each Single Arm K.B. Front Squat B: Power Snatch (12 Minutes To A Challenging Set of 5) C: Power…

WOD 10/20/18

A2: 3 RFQ of: 5 Squat (45/35/15#) 5 Each Back Racked Alternating Reverse Lunges 5 Kang Squat 20 Seconds Single Arm Plank Left 20 Seconds Single Arm Plank Right 45 Seconds Easy Air Bike Calories B: Deadlift (6 Minutes…

WOD 10/19/18

A2: 7 Minute AMRAP of: 100M Ski (5/3) 1 WallWalk 5 HRPU 5 Strict Chin Up 10 Seconds Flexed Arm Hang 5 Thruster (45/35/15#) B: Push Press + Push Jerk (power jerk) (2 + 3 @75-85% X 4 ) C1: Bamboo Bar Bench Press…

WOD 10/18/18

A2: 3 Minutes Row A3: 6 Minute AMRAP of: 5 Slow Prone PVC Pass Through @3131 30 Seconds Max Reps USSR K.B. Swing (HBD) 5 Slow Goblet Squat @31X1 5 Taters 5 Each Single Arm Bent Over Row @31X2 B: Snatch Pull…

WOD 10/17/18

A2: 3 Rounds of: 45 Seconds Air Bike 10' Left/Right Lateral Wall Walk 10 Ring Row B1: 2 RFQ of: 5 Press @31X2 (35/15#/PVC) 5 Cuban Press @2121 10 Supine Grip Bent Over Row @2112 5 Power Jerk B: Push Press +…