2014 Live Open Announcement Venues

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CrossFit 704 shared a link on Facebook

The CrossFit Open is upon us!!! Join us at the gym every Thursday night for the next 5 weeks starting tomorrow at 8pm for a CrossFit Open viewing! We’ll be setting up a TV and streaming the Open events each week. Find out what the WODs are and watch a couple of top athletes throw down for the times to beat each week!

Every week, the party will roll to another affiliate until the final event kicks off in the 4,000-seat Kezar Pavilion. Dave Castro will announce the first workout of the 2014 Reebok

Feb 26, 2014

Report

CrossFit Silver Spring posted on Facebook

Attention: All morning classes are cancelled due to the predicted snowfall, stay posted for further updates!

CrossFit Silver Spring posted an article

5 March 15

Mar 4, 2015

CrossFit Revamped posted on Facebook

Hey peeps! We are gonna have to shut down shop for tomorrow because of the weather. I will post the Home WOD tomorrow morning for you all to do. Be safe if you are forced to go out in the snow! The Open workout 15.2 will be announced tomorrow night at 8pm.

Heather MacPherson published the post The Customer (In)Experience: 2015 Crossfit Open Week 1 on Tabata Times

By Heather MacPherson I was an excited Crossfit Newbie in 2013 and after my Groupon ran out, I...

CrossFit Federal Hill posted an article

Thursday, March 5th 2015

Quick Reminder! For up to date weather related closing information subscribe to get a text message from CFH! (remember sometimes these notifications will be sent early) “Athletes can subscribe by...

CrossFit WhiteMarsh posted an article

Thursday March 5 2015

CrossFit - Baltimore, MD White Marsh Athletic Asylum

CrossFit BWI shared an image on Facebook

Whatever Mr. Dave Castro throws at us, WE ARE READY. T-minus one more day before 15.2 is announced. Three days until our Open gathering. This week we will be at 12L BWI with special guest PROGENEX. Don't miss it!

dinah published the post Blueberry Chia Energy Bites on Nutrition WOD

They might look weird but they are so yummy and pack such a nutritional boost that no one should...

Molly Eledge published the post Paleo Skillet Chipotle Honey Granola on

My fiancé and I loooove making a good salad to go along with our dinners. Baby greens, berries...

dinah published the post Paleo Baby Bok Choy on

It's good to try new things. Baby bok choy was new to me and now I know I like it. Everything...

nellstephenson published the post Decadent Paleo Truffles on

Having the occasional splurge on a special occasion does not need to mean going completely off the...

CrossFit Silver Spring shared an image on Facebook

Some pics from barbell club training sessions at CFSS!

CrossFit Silver Spring shared an image on Facebook

ellie5mck published the post 15.1 CrossFit Games Open - This Is Hard on

Two years ago I entered my first CrossFit Games Open Competition. This is what I wrote about that...

CrossFit MPH shared a link on Facebook

Our next Elements Workshop is scheduled for Monday, March 9 at 7:15pm. Have you been considering CrossFit? Now's your chance. We have a few spots open! Email coach@crossfitmph.com or register online! http://ow.ly/JQJSk

Elements Workshop | Crossfit MPH

CrossFit Harbor East posted on Facebook

Partner WOD Tomorrow! Bring a Friend for FREE to try CrossFit with you!

CrossFit WhiteMarsh shared a link on Facebook

The good news is that it's just rain today... Wednesday WOD http://athletic-asylum.com/wednesday-march-4-2015/daily-wod/

Wednesday March 4 2015

http://athletic-asylum.com/wednesday-march-4-2015/daily-wod/

CrossFit WhiteMarsh posted an article

Wednesday March 4 2015

CrossFit - Baltimore, MD White Marsh Athletic Asylum

sujain published the post Ways to Select the Best Certification for Personal Training on

In the health and fitness industry, different organizations are providing the certification for the...

CrossFit Harbor East posted on Facebook

Wednesday, March 4, 2015 CrossFit Strength/Skill: 5rds 50 Dus :45sec rest scaled - 75 Sus WOD: 7min AMRAP 1000m Row Max G-2-O (95/65) *Score = Total Reps scaled - 65/35 competitor - 135/95

Kristy Parrish published the post To On-Ramp or Not to On-Ramp on

Editor's Note: Originally published to the Beyond the Whiteboard blog on 15 December 2014 and...

CrossFit San Diego posted an article

Wed / 4 Mar 2015

CrossFit Endurance posted an article

Mid Week

Strength & Conditioning WOD: Dynamic Effort: Power Cleans 10 x 2 @ 70% 1RM on :60s 10 Min Cindy: 5 Pullups 10 Pushups 15 Air Squats Skills & Drills Perform 25-45 minutes of skill work...

CrossFit Kindred posted an article

Wednesday 3/4/2015

400M Run 2RFQ: 10 Barbell DL :30 glute bridge hold w/ plate on hips (45/25) 10 Barbell Pendlay rows :30 active (1″ from bottom) Push Up Hold THEN 3 min Hol

candra posted on CrossFit CSA

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LaLanne Fitness shared an image on Facebook

New PR board for March up. All these PRs happened in our evening classes tonight! Awesome job everyone! Get in and get yours on the board!

LaLanne Fitness shared an image on Facebook

CrossFit Endurance shared an image on Facebook

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Molly Eledge published the post Peanut Butter and Chocolate Gainz Shake on

Between work, gym, and home life, sometimes it gets tough to sit down and have a full on meal for...

CrossFit MPH shared a link on Facebook

Wednesday, March 4, 2015: back squat 1-1-1 Compare results to December 9, 2014. shoulder press 1-1-1 Compare results to January 26, 2015.

Wednesday, March 4, 2015

Crossfit MPH

CrossFit Amundson posted an article

04 March 2015

The content you are trying to access is only available …

CrossFit DC shared a link on Facebook

We miss you already, Tanny! Wishing you all best with the new gig and the next chapter -- but we sure aren't letting go so easily. Fully expecting training updates on the reg all the way from Thailand! "Thank you @crossfitdc for an awesome sauce pants programming and being a sanctuary for the crazy and the fun. Admittedly, It woulda been a whole lot easier to leave had I never met these guys. But I would not change it for the world. Thank you Tom for making coming to the gym the highlight of my days. Thank you @iamjamesditrijr for teaching me how to sort of snatch and being my donut/lifting/ice skating and everything buddy/#brotherfromanothermother. Thank you @katiedeereese @invictusaz6 @missdaze @rzambard @dimaross @mjdaze for this beautiful friendship and making me look forward to seeing you guys every time. @dominic_berger your selfie skill will always be what I shoot for...and will never make it but that's okay. It makes you special. @heyheyleahfaefae your my lifting gal crush and I can't wait to see you out lift all the strong dudes #likeagirl Stay awesome guys and I will see you guys soon!!! Love, me." -- Tanny C., https://instagram.com/p/zkWZa8wVh-/?modal=true

@tannyc89 on Instagram: “Thank you @crossfitdc for an awesome sauce pants programming and being...

“Thank you @crossfitdc for an awesome sauce pants programming and being a sanctuary for the crazy and the fun. Admittedly, It woulda been a whole lot…”

District CrossFit shared a link on Facebook

Where do the teams stand after Week One of the DCF Open? Check the recap below and our own leaderboard here: www.districtcrossfit.com/scoreboard

DCF Open Week One Recap

Week one is in the books of the first ever District CrossFit Intramural Championship. Three teams battled it out for the early lead and the answer can be summarized by three words: Paine and Gain.

District CrossFit shared a link on Facebook

#sugar. Can be delicious (read: doughnuts, cookies, tiramisu, gelato, sweet tea (for you southern folks))...but can be oh so bad. Come Saturday and get your learn on!

Nutrition Seminar – “Sugar: What You Don’t Know IS Hurting You”

Clear your calendars! Saturday, March 7 @ 2:30pm, Coach Dorothy will be hosting our next nutrition seminar, titled: “Sugar: What You Don’t Know IS Hurting You!”

CrossFit Milpitas shared an image on Facebook

Shoutout to CF Milpitas member SHIRLEY who not only PR'd on her C&J while WARMING UP for 15.1 but then used that weight for the workout and then PR'd AGAIN during 15.1a! That is a lot of awesome in one sentence.

LaLanne Fitness shared an image on Facebook

When was the last time you were upside down?

CrossFit DC shared an image on Facebook

“The brick walls are there to give us a chance to show how badly we want something.” Continuing our quest for the strongest offseason yet with The Bike Rack DC and Team Sticky Fingers! *****

CrossFit MPH shared a link on Facebook

Check out our "Refer-a-Friend' Program! Current MPH members will receive $50 OFF their next month’s membership payment if a friend, family member or co-worker joins MPH! http://ow.ly/JMaJE

Refer-A-Friend Program | Crossfit MPH

Crossfit MPH

LaLanne Fitness shared an image on Facebook

Week 1 - Top 10

Brian King published the post STICKING THE LANDING on

A common phrase among gymnasts is “stick the landing,” referring to landing solidly on both...

Walnut Creek CrossFit posted an article

3/3/15

CrossFit Walnut Creek – CrossFit

CrossFit Iron Mary's posted on Facebook

So what are the 5 most important things you would tell a new CrossFitter? What are your greatest memories and/or accomplishments since you started Crossfit? Please limit your response to 5. We will be using this on the website to help new members. Pictures are also acceptable(and are encouraged!) Lastly, what would you change inside your box? We would like to have these by Monday if possible. Thanks for your help!

CrossFit Endurance shared a link on Facebook

Short Intervals

Strength & Conditioning WOD: 1 – 1 – 1 – 1 – 1 – 1 – 1 Jerk Skills & Drills Perform 25-45 minutes of skill work before beginning your Endurance Workout below Swimming Skills & Drills Biking Skills & Drills Running Skills & Drills Single Sport Endurance Workout Choose ONE of the following sports…

CrossFit San Diego posted an article

Tue / 3 Mar 2015

Kristy Parrish published the post Understanding Your CNS & Recovery Needs on

Working with athletes online allows me access to a wide range of folks I may otherwise not ever...

CrossFit Silicon Valley shared a link on Facebook

CrossFit Silicon Valley - Competitor Training Warm Up and Skills 5min MB bear hug run "3RFQ: 10 barbell floor press :30 HS hold 10 BJ depth jump (24/20) :30 glute bridge" CS Activation 3min Push-up Plank Hold 3 to 5 minutes box jump skill - Raise height as necessary - focus on sitting back into power position, loading posterior chain, then landing softly on the box (ninja quiet) Strength and Accessory ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE WILL USE 30X0 Tempo (3 eccentric, 0 rest/pause, fast as possible concentric, 0 rest/pause) *unless otherwise noted 20min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.) A: 5 Bench or Floor Press @ 65-75% B: 5 Seated BarbelTriceps Ext (heavy as possible w/ perfect form) C: Max Rep in :25 Floor Press / Bench (135/95)" *remember each movement starts on the next minute and there is 1min of rest after ABC... thus you will perform each element 5x *for this cycle of accessory work, the overall progress of the rounds is still NFT, but each individual element should be done explosively during concentric phase and slowly on eccentric phase of motion 4rNft 5-10/side KB/DB arnold presses 10-15 KB/DB lateral shoulder flys (no hip pop) 10-15 russian dips (use boxes if you dont have bars) Metcon MOVING TO SPEED CYCLE - WODS NOW RAMPING BACK UP TO 90% EFFORT ON 3 DAYS PER WEEK (ATHETE CHOICE ON WODS TO GO FULL THROTTLE WITH) - DO NOT GO ALL OUT ON MORE THAN 3 DAYS 400m run 20 BJ 24/20 10 Alternating single leg step ups w/ bar overhead 65/45 20 HSPU 10 Alternating single leg step ups w/ bar overhead 65/45 20 BJ 24/20 400m run Cooldown/Mobility/Recovery 2:30/side (strapless) single leg rows 3RNFT: 15 GHD HE 7/side floor rotational BE (hands laced behind head, raise elbow to sky) 10 Unweighted reverse hypers CS Recovery 2min skin the cat stretch on bar or rings 2min @ each: overhead triceps stretch, crossbody straight arm stretch

03/03/2015

Wodify: Results in a Box

CrossFit Silicon Valley shared a link on Facebook

CrossFit Silicon Valley - Workout of the Day Warm Up and Skills 3min MB bear hug run 2RFQ: 10 barbell floor press :30 HS hold 10 BJ depth jump (24/20) :30 glute bridge CS Activation 3min Push-up Plank Hold 3 to 5 minutes box jump skill - Raise height as necessary - focus on sitting back into power position, loading posterior chain, then landing softly on the box (ninja quiet) Weightlifting ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE WILL USE 30X0 Tempo (3 eccentric, 0 rest/pause, fast as possible concentric, 0 rest/pause) *unless otherwise noted 16min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.) A: 5 Bench or Floor Press @ 65-75% B: 5 Seated BarbelTriceps Ext (heavy as possible w/ perfect form) C: Max Rep in :25 Floor Press / Bench (115/75) or (75/55) *remember each movement starts on the next minute and there is 1min of rest after ABC... thus you will perform each element 4x Metcon Metcon (Time) 400m run 20 BJ 24/20 10 Alternating single leg step ups w/ bar overhead 45/35 20 HSPU 10 Alternating single leg step ups w/ bar overhead 45/35 20 BJ 24/20 400m run Scaled: 200m run 15 BJ or step ups 24/20 10 Alternating single leg step ups w/ PVC overhead 20 HSPU (band or box as needed) 10 Alternating single leg step ups w/ PVC overhead 15 BJ or step ups 24/20 400m run MOVING TO SPEED CYCLE - WODS NOW RAMPING BACK UP TO 90% EFFORT ON 3 DAYS PER WEEK (ATHETE CHOICE ON WODS TO GO FULL THROTTLE WITH) - DO NOT GO ALL OUT ON MORE THAN 3 DAYS Cooldown/Mobility/Recovery 1:30/side (strapless) single leg rows 2RNFT: 15 GHD HE 7/side floor rotational BE (hands laced behind head, raise elbow to sky) 10 Unweighted reverse hypers CS Recovery 2-3min skin the cat stretch on bar or ring

03/03/2015

Wodify: Results in a Box

CrossFit Silicon Valley shared a link on Facebook

Tuesday - Avery says, "You too can eat a well measured, high-quality breakfast at Scrambles in San Jose!". Enjoy eating clean and healthy with the people you love! Good nutrition, good exercise, improved lifestyle choices make everything that’s critical to your well being better. It’s huge. — Greg Glassman Warm Up and Skills 3min MB bear hug run 2RFQ: 10 barbell floor press :30 HS hold 10 BJ + depth jump (24/20) :30 glute bridge CS Activation 3min Push-up Plank Hold 3... http://ow.ly/2VofTG

Tuesday

Good nutrition, good exercise, improved lifestyle choices make everything that’s critical to your well being better. It’s huge. — Greg Glassman Warm Up and Skills 3min MB bear hug run 2RFQ: 10 barbell floor press :30 HS hold 10 BJ + depth jump (24/20) :30 glute bridge CS Activation 3min Push-up...

CrossFit Iron Mary's shared a link on Facebook

CrossFit Iron Mary’s – Team Iron-Clean battery -gymnastics densityA.Clean (EMOM 10 SC @70%x4; 75%x4; 85-90%x2)Metcon (3 Rounds for time)3 sets @ 85% AD 90sec 15 UB BF C2B Rest 2min+Metcon (3 Rounds for time)3 sets @ 85% Row 90sec 5 kipping HSPU+AMRAP strict Rest 2min

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Iron Mary | WOD

CrossFit Iron Mary's shared a link on Facebook

CrossFit Iron Mary’s – CrossFit Endurance1000 meter row (No Measure)Metcon (Time)Partners 1. 20 pull-ups/20 push-ups 10 hollow rocks/10 Russian twists Staggered 200 m row 2. 10 goblet squats/10 kb dc&p 10 bicycles/10 wall balls Staggered 200 m row 3. 20 walking lunges/10 step ups 10 mountain climbers/10 strike throughs Staggered...

Partners

Iron Mary | WOD

CrossFit Iron Mary's shared a link on Facebook

CrossFit Iron Mary’s – CrossFitA.Clean (work to a 3 rep TnG in 10 min)squat cleanB.Power Clean & Jerk (3.2.2.1.1, rest 2 min)Power Clean + Jerk (Split or Power)+Metcon (Time)40 squat cleans with A.12 min cap

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Iron Mary | WOD

GymnasticsWOD shared a link on Facebook

Tue 03/03

03/03 GWOD - PRACTICE for 10 minutes: Kip Up to Support Progression

CrossFit Future shared a link on Facebook

“SMACK ATTACK” http://wp.me/p2RAeU-2qe

"SMACK ATTACK" - Crossfit Future

"SMACK ATTACK" 3 ROUNDS 20 - Back Squats 95#/65# 20 - Hang Cleans 95#/65# 20 - SDLHP 95#/65# *starting with and EMOTM=5 Burpees

GymnasticsWOD shared a link on Facebook

Mon 03/02

03/02 GWOD - FLEXIBILITY 2 ROUNDS each leg: 15 Front Leg Swings, 15 Sit up to Pike, Hold Side Split 1 min

CrossFit East Village posted an article

Tuesday, 3 March

CrossFit Future posted an article

“SMACK ATTACK”

“SMACK ATTACK” 3 ROUNDS 20 – Back Squats 95#/65# 20 – Hang Cleans 95#/65# 20 – SDLHP 95#/65# *starting with and EMOTM=5 Burpees

GymnasticsWOD shared a link on Facebook

Sun 03/01

03/01 GWOD - For REPS TABATA: Box Jumps

GymnasticsWOD shared a link on Facebook

Sat 02/28

02/28 GWOD - 3 ROUNDS for QUALITY: 10 Ring Handstand Push Ups, 1 Rope Climb in Straddle Position

Fu Barbell shared an image on Facebook

A few things that bring a smile to my face: . 1. A message from Coach B (@mikeburgener)

Name	CrossFit 704
Owner	Will Chirico
Website	www.crossfit704.com
Phone	(705) 597-9686
Email	will@crossfit704.com
Address	10806 Reames Rd Suite S Charlotte, NC 28269

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