This Weekend’s Schedule: Saturday, March 30th – Bootcamp Orientation @ 9:00am & 13.4 Open WOD at Crossfit Rife Sunday, March 31st – EASTER – we will be closed Enjoy the holiday weekend with your families!!

  CrossFit Games Open 13.4   7 minute AMRAP  following the rep scheme below:  135/95 pound Clean and jerk, 3 reps 3 Toes-to-bar 135/95 pound Clean and jerk, 6 reps 6 Toes-to-bar 135/95 pound Clean and jerk, 9 reps 9 Toes-to-bar 135/95 pound Clean and jerk, 12 reps 12 Toes-to-bar 135/95 pound Clean and jerk, 15 […]

Strength   Front Squats   2 Rounds 5,4,3 Reps @ 83%,85%,87%   Rest 2 minutes between sets     Conditioning   13 minute AMRAP   400m run 9 Overhead squats 115/75 13 Box Jumps 24/20     *13.4 Released* Ok guys we have a very similar format to last years 12.5. It is an ascending ladder by […]

 “Nate”   As many rounds and reps as possible in 20 minutes of:   2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings 70/53      In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son […]

Barbell Work 1a) 8×4 Clean Deadlift- Heaviest Possible 1b) 8×2 Hi Hang Clean- Heaviest Possible Rest 1 minute between exercises *Note: Clean Deadlift should have a 3 second pause above the knee Conditioning 7 Rounds 7 Deadlift 225/155 10 Over the Bar Burpee *3 down 2 to go* 13.3 is in the books!!! I know […]

 Barbell Work   1a) 8×4 Clean Deadlift- Heaviest Possible 1b) 8×2 Hi Hang Clean- Heaviest Possible   Rest 1-2 minutes between exercises *Note: Clean Deadlift should have a 3 second pause above the knee   Conditioning  

 Strength   HBBS : 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.     Skill/Midline   10 minutes to practice L-Sits ( 3-4 max effort L-Sits should be performed in this 10 minutes along with practice. This movement should be performed on rings.)   WOD   15 minute AMRAP   5 Shoulder to overhead 185/130 […]

 CrossFit Games Open 13.3     12 minute AMRAP of:   150 Wall Balls 20/14 90 Double-Unders 30 Muscle-Ups     For a downloadable PDF of the workout click here.

 Strength   20 Rep Bench Press       Conditioning   6 min AMRAP 10 Toes to Bar 15 Slam Ball 50/30 then -Rest 3 min- then 3 min AMRAP 10 Toes to Bar 15 Slam Ball 50/30     *13.3 has been released. Wall Balls, Wall Balls and more Wall Balls!!!* Thursday’s fundamental class […]

“Barraza”   Complete as many rounds as possible in 18 minutes of: Run 200 meters275 pound Deadlift, 9 reps6 Burpee Bar Muscle-Up       *Update* For the next 3 Thursdays, the fundamental class held at 6:30pm, will have the tougher movement in the open workout released that Wednesday. So for example, after 13.1 was released on […]

If you pre-ordered a zip-up hoodie – they are in!!!  They are $30 each.  Please get with Ryan, Jamie or one of the coaches at the gym to pay and pick up.  Thanks!

 Strength   10 Minutes to establish 1RM Split Jerk     Skill/Midline   1a) 3 x ME GHD Sit-Up in 45 seconds 1b) 3 x ME KB Swing in 45 seconds 53/35 1c) 3 x 45 second Handstand Hold   *Rest 30 seconds between exercises*     Conditioning   10 Minute AMRAP   60 Bar Facing […]