(208) 316-3171Email Us2346 Eldridge Avenue, Twin Falls, Idaho 83301

Month: August 2019

Monday August 19

ONLY TWO DAYS LEFT TO GET YOUR T SHIRT FOR THIS AMAZING EVENT!!
Remember, anyone can do this workout, and even if you aren’t going to be here, you can still support the cause by ordering a t shirt. Click on the link below and sign up!!!
https://wod-4-autism.eventcreate.com

WOD
“KELLY”

5 rounds for time of:
Run 400 meters
30 box jumps 24/20
30 Wall Balls 20/14

Read More

Saturday August 17th

OCR Training (OFFSITE AT CENTENNIAL WATERFRONT PARK; 7:00am)
Park in the parking lot at CWP
Three person teams
Round 1:
Each person wears a weighted vest (it’s okay if you don’t have one, I will also bring some wreck bags for the run portion if you don’t have a vest). As a team do:
30 Body Builders
30′ Bear Carries (each partner gets carried 30′)
Run up the grade as a team using the leapfrogging method (explain onsite)
About 1/3 the way up, do 50 team burpees
About 2/3 the way up, do 100 team air squats
At the top, do 100 team thrusters using your weighted vests or sandbag
Come down as a team to the parking lot
– note all rep amounts are a team total, split them up as you see fit –
Round 2:
Done individually without the weighted vest
Run up the grade for time
Come down the grade at your pace/time

Main WOD (8am)
“Hang in there”
Buy In: 800m Run
20-minute EMOM :
5 barbell thrusters
5 burpees
Buy Out: 800m Run
You each have one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar. Switch every minute.

Read More

Thursday August 15th

Main class WOD
400m Row
30 Russian KBS 44/53
60′ Front Rack KB Lunge (30′ down on one side 30′ on other side)
x4

Stamina Training (6:00pm – 7:30pm; open to all members and drop-ins):
AMRAP45 of:
Repeat the following exercises:
400m Run
Front Squat
Hanging Squat Clean
Squat Clean
– Start at 1 rep of FS, HSC & SC and increase by one rep each round. Run stays the same each round. For example, round 2 reps are = 400m Run, 2 FS, 2 HSC, 2SC
– Weight today is 50% of 1RM Squat Clean
– Score highest round completed plus reps

Read More

Wednesday August 14th

Don’t forget to sign up for Brian’s fundraiser on Saturday August 24th. It will be a donate to WOD kind of Saturday. Anything you can do to help Brian raise money is greatly appreciated.

Build to a heavy set of 3 on Back Squat

100-75-50-25
Double Unders
30-25-20-15
Assault Bike

Kid’s CrossFit (10am)
Warm up: pizza game

Strength/ skill:
BB OH Walking lunge
Emom x 6 min 
4 backward OH walking lunge
4 lateral hops over the bar

Wod:
14 min AMRAP 
50 jump ropes
40 push ups
30 feet OH Walking lunge
20 pull ups
10 toes to bar

Game:
MESSY ROOM

Read More

Monday August 12

Our member spot light of of the month is Ruth! We love you, your kiddos and husband so very much. You bring something special to the box and it wouldn’t be the same without you.

10 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters 30/45
Rest 30 seconds


Kid’s CrossFit
Warm up: PVC game

Strength/ skill: snatch
EMOMx 8 min
2 power snatch
1 snatch
1 ohs
(If lacking mobility, try a plate under heels and use weight pvc)

Wod: 
10 min AMRAP 
10 power snatch
10 bar facing burpees
10 v ups

Game: WALL BALL

Read More

Saturday August 10th

OCR Training (6:45 – 8:00am; open to all members and drop-ins!)
Four rounds – E5M: 30 Burpees, 100m* Run
*Increase by 100m every round
3 min break
Four rounds – E5M: 600m Run, 1 Legless Rope Climb
3 min break



Class WOD (8am)

20 min AMRAP
3 squat clean thrusters (135/95 lbs)
6 chest-to-bar pull-ups
9 box jumps (24/20″)
12 burpees
15/12 calories on rower or assault bike


Read More

Friday August 9th

2 Rounds, with a weight vest:

400m Run
20 Air Squats
10 Burpee Box Jump Overs (24″/20″)
Rest 2:00, into…
2 Rounds (without weight vest):
400m Run
20 Air squats
10 Burpee Box Jump Overs (24″/20″)

Read More