Don’t forget to set up an account at wodtogether (click here) for membership. Starting April 1st, we will no longer be accepting payment at the gym unless you are a drop-in. Thank you, we appreciate your help keeping the first of the month smooth and class time efficient! Once your membership is set up we require 2 weeks notice for any freezes or cancellations. Please email crossfitmv@gmail.com for any of these requests or questions. 

WOD:

“Owens Au Revoir”

Teams of 3

20 min ARMAP

8/6 Cal Bike

12 Russian Swings (70/53)

6 Toes2Bar

*partners complete full rounds at a time*

WOD:

20 min AMRAP

7 Power Cleans (135/95)(115/80)(95/65)

7 Burpees

200m Run

*modify run to 250m Row or 15/10 cal bike*

WOD:

A. 15 mins to build to a heavy 1 Rep Back Squat

B.50-40-30-20-10
Db snatches
25-20-15-10-5
Push-ups
10 min cap

Open peeps, don’t forget to enter your score for 18.5

Congratulations to everyone who threw their hats into the ring this year!

This season was full of PR’s, new found fitness and perseverance!!

So proud of you all!

WOD:

Emom x 15
1st min: 10-17 cal Row
2nd min: max heel touches
3rd min: 30-50 dubs

WOD:

Crossfit Open Workout 18.5

7 min ladder

3 Thrusters (100/65)(65/45)

3 Chest2Bar Pull-Ups (jumping pull-up)

6 Thrusters

6 C2B Pull-Ups

9 Thrusters

9 C2B Pull-Ups

keep adding 3 reps to each movement…

Join us TONIGHT (Thursday) at 8pm for 18.5 LIVE with Fern, Flavia, Bruna, and Will !!

WOD:

15 min AMRAP

6 Toes2Bar

9 Hang Power Cleans (95/65)

12 Wallballs

Join us Thursday night at 8pm for 18.5 LIVE with Fern, Flavia, Bruna, and Will !!

WOD:

EMOM x 20

1st min: GOAT #1

2nd min: GOAT #2

Please join us Friday night for some games and fun while we celebrate two amazing people and wish them well on their newest adventure. Tyler and Missy Owens are moving to Kentucky and although we are heartbroken at the thought we know the friendship we have built with them will keep us close and will eventually pull them back to the island 🙂 In all seriousness, we truly adore these two, their fun loving spirit and general gorgeousness will be missed on a daily basis. I mean, who butterflies like Missy?! Who’s got that muscle-up flow like Ty?! Who wears the short shorts better?! It’s hard to imagine the day to day grind without their smiles, coaching, judging, laughing, athletic prowess, camaraderie, and humility. We will rise up for sure but we will be missing some great big feathers from our phoenix. We love you Tyler and Missy!! Cheers to a bright and successful future!

WOD:

6 Sets

5 Back Squats (55-60% of 1 rep max)

10 Burpees

250/200m Row

rest :90 between sets

Open peeps, don’t forget to enter your scores before 8pm!

WOD:

“Jacked Up Annie”

40/30 Calorie Bike

right into

50-40-30-20-10

Double-Unders

Scissor Kicks (each leg)

*5 strict pull-ups after each round*

WOD:

CrossFit Open Workout 18.4

For time:
21 deadlifts (225/155)(135/95)
21 handstand push-ups (hand-release push-ups)
15 deadlifts 
15 handstand push-ups
9 deadlifts 
9 handstand push-ups
21 deadlifts (315/205)(185/135)
50-ft. handstand walk (bear crawl)
15 deadlifts
50-ft. handstand walk
9 deadlifts 
50-ft. handstand walk

Time cap: 9 min.

Fern getting her first rx HSPU!