Posts By: Allison Bojarski

Wednesday 150304 – Beginner

5 rounds at each station: 45 seconds on/15 seconds rest 1) Box Step ups (24/20) 2) 3-5 Pull ups + Bar Hang for the remaining time of the interval 3) 5-10 Burpees 4) Russian Kettlebell Swings 5) Row (for Calories)… Read more »

Tuesday 150303 – Photo of the Day

March Member of the Month What are some traits that describe an outstanding team player? 1. Commits day after day. 2. Makes good progress. 3. Enthusiasm and Perseverance All of these qualities apply to our Member of the Month for March…. Read more »

Tuesday 150303 – Beginner

A. Power Clean + Front Squat: Work up to a heavy complex in 15 minutes. B. 5 rounds: 1 minute Plank Hold 30 seconds Wall Squat (Hold at 90 degrees) 30 seconds ME Double Unders Score is Double Unders.

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Monday 150302 – Photo of the Day

BTWB Leaderboard: Beginner ‎/ Experienced HOW TO SUBMIT YOUR CROSSFIT OPEN SCORES Every year there is a little confusion about filling out and submitting your first scores for the CrossFit Open. Here are a few rules so you can ensure… Read more »

Monday 150302 – Experienced

A. 16 minute alternating EMOM Odd minutes: 5-12 Push ups Even minutes: 3-8 Strict Pull ups B. 16 Minute alternating EMOM Odd minutes: 15-20 Russian Kettlebell Swings Even minutes: 20-30 second Handstand Hold Social of the Day: Get your BBQ… Read more »

Monday 150302 – Beginner

A. 3×10 Back Squats B. 5 Rounds for Time: 5 Chest to Bar Pull ups 10 Lunges (each leg) Social of the Day: Get your BBQ on at Hill Country today, Monday the 2nd and every Monday throughout March, at… Read more »

This week’s Endurance WOD

This week’s Endurance WOD (March 4th and 5th only, due to 2015 CF Open schedule): “Annie”+ For time, 50-40-30-20-10 reps of: Double Unders Sit ups Wall Balls (20/14) At some point during the workout, you must complete a 500 meter… Read more »