WOD


Feb 22, 2018

You can still put in your size request for this years Open Shirt. Use the link below or send me some sort of message on any social media platform, text and email work even better. 1st Open workout gets announced tomorrow. Any guesses? Personally I'm excited. Saturday is gonna be blast, love seeing everyone throw down! The link to the sign-up sheet will be posted on the blog, Facebook, and Wodify. Please be sure to come in before your scheduled heat to warm-up. A detailed warm-up will be provided along with tips on the workout. The season has officially began!

2.22.18

a.

Heavy Single - Back Squat

Heavy Single - Bench Press

Work to a heavy single. we're not looking for a max here. Just want some good looking reps with some heavy weight.

b.

"bitch work"

3 sets of each movements
- weighted barbell good mornings x 8
- single arm KB strict press x 8 (each arm)
- Russian twists x 30 (med ball or heavier)

Announcements & Upcoming Events

CROSSFIT OPEN 2018 STARTS 2/22: Sign up today! https://games.crossfit.com/
Make sure to put CROSSFIT SANDBOX under Team and Affiliate!

Whole30 Winners will be announced Saturday (2.24) @7:30am

Heats for The CF Open will begin at 8:00am

Feb 22, 2018

You can still put in your size request for this years Open Shirt. Use the link below or send me some sort of message on any social media platform, text and email work even better. 1st Open workout gets announced tomorrow. Any guesses? Personally I'm excited. Saturday is gonna be blast, love seeing everyone throw down! The link to the sign-up sheet will be posted on the blog, Facebook, and Wodify. Please be sure to come in before your scheduled heat to warm-up. A detailed warm-up will be provided along with tips on the workout. The season has officially began!

2.22.18

a.

Heavy Single - Back Squat

Heavy Single - Bench Press

Work to a heavy single. we're not looking for a max here. Just want some good looking reps with some heavy weight.

b.

"bitch work"

3 sets of each movements
- weighted barbell good mornings x 8
- single arm KB strict press x 8 (each arm)
- Russian twists x 30 (med ball or heavier)

Announcements & Upcoming Events

CROSSFIT OPEN 2018 STARTS 2/22: Sign up today! https://games.crossfit.com/
Make sure to put CROSSFIT SANDBOX under Team and Affiliate!

Whole30 Winners will be announced Saturday (2.24) @7:30am

Heats for The CF Open will begin at 8:00am

Feb 22, 2018

You can still put in your size request for this years Open Shirt. Use the link below or send me some sort of message on any social media platform, text and email work even better. 1st Open workout gets announced tomorrow. Any guesses? Personally I'm excited. Saturday is gonna be blast, love seeing everyone throw down! The link to the sign-up sheet will be posted on the blog, Facebook, and Wodify. Please be sure to come in before your scheduled heat to warm-up. A detailed warm-up will be provided along with tips on the workout. The season has officially began!

2.22.18

a.

Heavy Single - Back Squat

Heavy Single - Bench Press

Work to a heavy single. we're not looking for a max here. Just want some good looking reps with some heavy weight.

b.

"bitch work"

3 sets of each movements
- weighted barbell good mornings x 8
- single arm KB strict press x 8 (each arm)
- Russian twists x 30 (med ball or heavier)

Announcements & Upcoming Events

CROSSFIT OPEN 2018 STARTS 2/22: Sign up today! https://games.crossfit.com/
Make sure to put CROSSFIT SANDBOX under Team and Affiliate!

Whole30 Winners will be announced Saturday (2.24) @7:30am

Heats for The CF Open will begin at 8:00am

Feb 22, 2018

You can still put in your size request for this years Open Shirt. Use the link below or send me some sort of message on any social media platform, text and email work even better. 1st Open workout gets announced tomorrow. Any guesses? Personally I'm excited. Saturday is gonna be blast, love seeing everyone throw down! The link to the sign-up sheet will be posted on the blog, Facebook, and Wodify. Please be sure to come in before your scheduled heat to warm-up. A detailed warm-up will be provided along with tips on the workout. The season has officially began!

2.22.18

a.

Heavy Single - Back Squat

Heavy Single - Bench Press

Work to a heavy single. we're not looking for a max here. Just want some good looking reps with some heavy weight.

b.

"bitch work"

3 sets of each movements
- weighted barbell good mornings x 8
- single arm KB strict press x 8 (each arm)
- Russian twists x 30 (med ball or heavier)

Announcements & Upcoming Events

CROSSFIT OPEN 2018 STARTS 2/22: Sign up today! https://games.crossfit.com/
Make sure to put CROSSFIT SANDBOX under Team and Affiliate!

Whole30 Winners will be announced Saturday (2.24) @7:30am

Heats for The CF Open will begin at 8:00am

Feb 22, 2018

You can still put in your size request for this years Open Shirt. Use the link below or send me some sort of message on any social media platform, text and email work even better. 1st Open workout gets announced tomorrow. Any guesses? Personally I'm excited. Saturday is gonna be blast, love seeing everyone throw down! The link to the sign-up sheet will be posted on the blog, Facebook, and Wodify. Please be sure to come in before your scheduled heat to warm-up. A detailed warm-up will be provided along with tips on the workout. The season has officially began!

2.22.18

a.

Heavy Single - Back Squat

Heavy Single - Bench Press

Work to a heavy single. we're not looking for a max here. Just want some good looking reps with some heavy weight.

b.

"bitch work"

3 sets of each movements
- weighted barbell good mornings x 8
- single arm KB strict press x 8 (each arm)
- Russian twists x 30 (med ball or heavier)

Announcements & Upcoming Events

CROSSFIT OPEN 2018 STARTS 2/22: Sign up today! https://games.crossfit.com/
Make sure to put CROSSFIT SANDBOX under Team and Affiliate!

Whole30 Winners will be announced Saturday (2.24) @7:30am

Heats for The CF Open will begin at 8:00am

Feb 22, 2018

You can still put in your size request for this years Open Shirt. Use the link below or send me some sort of message on any social media platform, text and email work even better. 1st Open workout gets announced tomorrow. Any guesses? Personally I'm excited. Saturday is gonna be blast, love seeing everyone throw down! The link to the sign-up sheet will be posted on the blog, Facebook, and Wodify. Please be sure to come in before your scheduled heat to warm-up. A detailed warm-up will be provided along with tips on the workout. The season has officially began!

2.22.18

a.

Heavy Single - Back Squat

Heavy Single - Bench Press

Work to a heavy single. we're not looking for a max here. Just want some good looking reps with some heavy weight.

b.

"bitch work"

3 sets of each movements
- weighted barbell good mornings x 8
- single arm KB strict press x 8 (each arm)
- Russian twists x 30 (med ball or heavier)

Announcements & Upcoming Events

CROSSFIT OPEN 2018 STARTS 2/22: Sign up today! https://games.crossfit.com/
Make sure to put CROSSFIT SANDBOX under Team and Affiliate!

Whole30 Winners will be announced Saturday (2.24) @7:30am

Heats for The CF Open will begin at 8:00am

Feb 22, 2018

You can still put in your size request for this years Open Shirt. Use the link below or send me some sort of message on any social media platform, text and email work even better. 1st Open workout gets announced tomorrow. Any guesses? Personally I'm excited. Saturday is gonna be blast, love seeing everyone throw down! The link to the sign-up sheet will be posted on the blog, Facebook, and Wodify. Please be sure to come in before your scheduled heat to warm-up. A detailed warm-up will be provided along with tips on the workout. The season has officially began!

2.22.18

a.

Heavy Single - Back Squat

Heavy Single - Bench Press

Work to a heavy single. we're not looking for a max here. Just want some good looking reps with some heavy weight.

b.

"bitch work"

3 sets of each movements
- weighted barbell good mornings x 8
- single arm KB strict press x 8 (each arm)
- Russian twists x 30 (med ball or heavier)

Announcements & Upcoming Events

CROSSFIT OPEN 2018 STARTS 2/22: Sign up today! https://games.crossfit.com/
Make sure to put CROSSFIT SANDBOX under Team and Affiliate!

Whole30 Winners will be announced Saturday (2.24) @7:30am

Heats for The CF Open will begin at 8:00am

Feb 22, 2018

You can still put in your size request for this years Open Shirt. Use the link below or send me some sort of message on any social media platform, text and email work even better. 1st Open workout gets announced tomorrow. Any guesses? Personally I'm excited. Saturday is gonna be blast, love seeing everyone throw down! The link to the sign-up sheet will be posted on the blog, Facebook, and Wodify. Please be sure to come in before your scheduled heat to warm-up. A detailed warm-up will be provided along with tips on the workout. The season has officially began!

2.22.18

a.

Heavy Single - Back Squat

Heavy Single - Bench Press

Work to a heavy single. we're not looking for a max here. Just want some good looking reps with some heavy weight.

b.

"bitch work"

3 sets of each movements
- weighted barbell good mornings x 8
- single arm KB strict press x 8 (each arm)
- Russian twists x 30 (med ball or heavier)

Announcements & Upcoming Events

CROSSFIT OPEN 2018 STARTS 2/22: Sign up today! https://games.crossfit.com/
Make sure to put CROSSFIT SANDBOX under Team and Affiliate!

Whole30 Winners will be announced Saturday (2.24) @7:30am

Heats for The CF Open will begin at 8:00am

Feb 22, 2018

You can still put in your size request for this years Open Shirt. Use the link below or send me some sort of message on any social media platform, text and email work even better. 1st Open workout gets announced tomorrow. Any guesses? Personally I'm excited. Saturday is gonna be blast, love seeing everyone throw down! The link to the sign-up sheet will be posted on the blog, Facebook, and Wodify. Please be sure to come in before your scheduled heat to warm-up. A detailed warm-up will be provided along with tips on the workout. The season has officially began!

2.22.18

a.

Heavy Single - Back Squat

Heavy Single - Bench Press

Work to a heavy single. we're not looking for a max here. Just want some good looking reps with some heavy weight.

b.

"bitch work"

3 sets of each movements
- weighted barbell good mornings x 8
- single arm KB strict press x 8 (each arm)
- Russian twists x 30 (med ball or heavier)

Announcements & Upcoming Events

CROSSFIT OPEN 2018 STARTS 2/22: Sign up today! https://games.crossfit.com/
Make sure to put CROSSFIT SANDBOX under Team and Affiliate!

Whole30 Winners will be announced Saturday (2.24) @7:30am

Heats for The CF Open will begin at 8:00am

Feb 22, 2018

You can still put in your size request for this years Open Shirt. Use the link below or send me some sort of message on any social media platform, text and email work even better. 1st Open workout gets announced tomorrow. Any guesses? Personally I'm excited. Saturday is gonna be blast, love seeing everyone throw down! The link to the sign-up sheet will be posted on the blog, Facebook, and Wodify. Please be sure to come in before your scheduled heat to warm-up. A detailed warm-up will be provided along with tips on the workout. The season has officially began!

2.22.18

a.

Heavy Single - Back Squat

Heavy Single - Bench Press

Work to a heavy single. we're not looking for a max here. Just want some good looking reps with some heavy weight.

b.

"bitch work"

3 sets of each movements
- weighted barbell good mornings x 8
- single arm KB strict press x 8 (each arm)
- Russian twists x 30 (med ball or heavier)

Announcements & Upcoming Events

CROSSFIT OPEN 2018 STARTS 2/22: Sign up today! https://games.crossfit.com/
Make sure to put CROSSFIT SANDBOX under Team and Affiliate!

Whole30 Winners will be announced Saturday (2.24) @7:30am

Heats for The CF Open will begin at 8:00am