Latest images from the CrossFit Unbound community
Login to post status updates and more to CrossFit Unbound

Latest posts from the CrossFit Unbound community

CrossFit Unbound shared an image on Facebook

Surprise ! We’re unpacking our newest order of shirts, 3/4 sleeves and hoodies ! Just in time for our Barbells For Boobs event tomorrow! Stop by to cheer others on and grab a shirt while you’re at it 😉 #JoinTheBest #CrossFitAmethyst #bestbox #crossfit #gymnastics #barbellsforboobs #weightlifting #power #strength #conditioning #miserylovescompany #StantonStrengthMethod #onlygettingstarted #TeamCFA #onlygettingstronger #bestgym #oakharbor #whidbeyisland #fitfam #functional #fitness #becomeanathlete #amethystathlete #lovelifting #lovefitness #lovelife #supportyourlocalbox #CFA

CrossFit Unbound shared a link on Facebook

Wednesday’s WOD is up on the blog. Also, make sure to sign up for our BFB fundraiser WOD! It’s gonna be a great time raising money for a wonderful cause. Pick a friend to do the WOD with in the Team division or go solo! Prizes will be given to the top finishers in all divisions!! Click on the link below to sign up!

CrossFit Unbound shared an image on Facebook

This is Vickie’s Story. In celebration of our 2 year anniversary, we have provided our athletes with an opportunity to share their experiences about CrossFit! A new athlete story will be posted every 2 days! Check in throughout the month of September to see how CrossFit has changed the lives of our members.

elvafeng shared a link

he Royals have lived in a strange otherworld for so long, with so much joy and so many doubters proven wrong that the following sentence is both absolutely true and perhaps a bit jarring

They have virtually no chance at making the playoffs. Still.

This is true, even now, with eight straight wins and 11 of the last 12. This is true, even now, with a wild card deficit cut from 9 1/2 games to 3 1/2 . This is true, even now, with the starting rotation soaring and Alex Gordon hitting and Paulo Orlando making a sneaky case for team player of the year.

This is true, even now, for two main reasons

Math, and July.

The math is simple enough. Ninety wins is a good guess on what will be required for a wild card spot. To get there, the Royals would need to win 26 of their final 38 games. They have not won 26 of 38 this year, which is probably self evident, but even a year ago, when they won more games than anyone in the league, they did not have a stretch of 26 12.

The Royals won 26 of 38 during their finishing kick of 2014, but actually, combined with what they’ve done in the last two weeks this would be a 37 13 finish. The Royals have not won 37 of 50 since 1980, when George Brett was batting .400. In the last five years, only the 2013 Dodgers and 2015 Blue Jays have been that good over 50 games.
Breaking down the American League Wild Card race

Which brings us to July. The Royals would not be in this situation if they did not do the baseball equivalent of turning an entire month’s worth of games into a flaming bag of human waste. The Royals won just seven games in July.

They had not won fewer in a month of at least 20 games since April 2012 — that was the year they were booed 16 minutes into the home opener, and did not win a home game until May.

They have not had a worse win percentage in a month .269 since August 2008 — that was the year general manager Dayton Moore sensed the team quitting on manager Trey Hillman, making a rare appearance in the clubhouse to call them out, sparking an 18 8 September finish that actually had people debating whether Kyle Davies could be a viable big league starting pitcher.

You probably noticed that the Royals’ win total and percentage were each worse in July than their May of 2013, which was so bad the team fired the hitting coaches, replacing them with Pedro Grifol and George Brett to , in Moore’s words, “rescue us mentally.”

elvafeng shared a link

The Phillies have learned some things this season.

They ve learned they have an improving, upper tier offensive catcher in Cameron Rupp.

They ve learned just how deadly Hector Neris splitter can be, and they ve learned that in him they have a legitimate late inning bullpen piece.

They ve learned Tommy Joseph can hit some homers at the highest level.

They ve learned Freddy Galvis is only getting better defensively at shortstop, and that Cesar Hernandez is getting better at the plate.

But they wanted to learn a lot more about their starting pitching staff than they have. For all the progress made in 2016, both on the 25 man roster and down on the farm, the Phillies are still in wait and see mode with their young arms. When the season ends and the Phils head into the winter, they ll face just as many rotation questions as last year, if not more.

Let s go one by one

Aaron Nola — Health, confidence, stuff
We ll start with Nola because he was the perceived No. 1 on this staff entering the season. Nola will face the most questions of any of the Phillies starting pitchers. He ended his season on about as low a note as possible, allowing 39 runs in his final 33 innings before going on the DL with a season ending elbow injury.

The final 171 hitters Nola faced this season hit .367 with a .965 OPS. Now he has an entire offseason to wonder whether that was some two month fluke we ll all look at with befuddlement years from now, or if it was a sign of the league s catching up to him. All Nola can do for the next few weeks is sit and think. That s not a great thing when you ve been hit around and your confidence is shaken.

Nola, 23, was diagnosed with a strained ulnar collateral ligament and a sprain in his flexor pronator tendon. Both can be precursors to Tommy John surgery. There s no indication yet Nola will need that surgery, but it s a possibility any time a pitcher suffers an elbow injury. And Nola, with a right elbow that flares out during his whip like delivery, has long looked like a guy who might eventually pay the price.

Pitchers don t always need Tommy John surgery to correct elbow issues. Masahiro Tanaka has pitched through an elbow issue the last two seasons. Just like Tanaka, Nola recently received a PRP injection platelet rich plasma . Tanaka has adjusted his repertoire slightly since suffering the injury in 2014, and his opponents have hit 27 points higher the last two seasons than they did in 14 against his best pitch, the splitter.

Will Nola have to adjust his own repertoire? Keep in mind he had the highest curveball frequency of any starting pitcher in the National League this season, throwing that pitch 33.8 percent of the time. Wear and tear on the elbow could force him to throw fewer curves and that s his money pitch. In two years in the majors, Nola s opponents have hit .176 with 119 strikeouts against his curve. They ve hit .348 against his changeup, .305 vs. his sinker and .276 against his four seam fastball.

Phillies fans will be content simply if Nola is ready to go next spring training. But if he s healthy enough, he will still need to show he can be effective, and that s something Grapefruit League games won t teach us. We ll really have to wait until the end of next April, assuming Nola has a chance to make four or five starts in the first month of the 2017 regular season, to know which direction his career is headed.

Jerad Eickhoff — Upside
Nola faces the most questions; Eickhoff faces the fewest. Of all the Phillies young starting pitchers — majors and minors — Eickhoff has been the most solid, durable and consistent in 2016.

Phillies manager Pete Mackanin made note last week of Eickhoff s bulldog mentality. Apt way to describe it. The 25 year old has been a workhorse on a staff starved for them, pitching at least six innings in 16 of his 25 starts this year. He s 8 12 with a 3.91 ERA, 1.24 WHIP, 7.7 strikeouts per nine innings and 2.1 walks.

Eickhoff is on pace to pitch 194 innings this season. Even if he does so with an ERA of 4.00, there is value in that. Eickhoff could be a solid No. 4 starter long term, and that is only more valuable when the pitcher is making the minimum salary.

The question with Eickhoff is whether this is his ceiling or there is still room for improvement. He made genuine strides this season with pitchability, learning to mix in sliders to enhance the effectiveness of his top pitch, the curveball. With Eickhoff, it will always come down to fastball command. When he has command of his fastball and one of the two breaking balls, it s going to be a decent night. When he has all three pitches, it s going to be a very good night for him.

If things keep progressing for Eickhoff, he could be a John Lackey type — 200 innings per year with a mid to high 3.00s ERA. In a way, Eickhoff is the opposite of the other young arms the Phillies have stockpiled, who have unquestionable upside but lack consistency.

Vince Velasquez — Durability, length, consistency, pitching IQ
When he s right, Velasquez has the best stuff in the Phillies rotation and some of the best stuff in the NL. He s proven that with a 16 strikeout game, three double digit K starts and seven outings with seven or more whiffs.

The main issue with Velasquez is that only twice in 22 starts with the Phillies has he recorded an out in the seventh. He s had nine starts where he didn t record an out in the sixth. The Phils need him to be able to go deeper into games and the only way that will happen is if he figures out a better plan of attack.

Eickhoff said last week that he s learned how to strategize against lineups this season, in terms of location, pitch selection and aggressiveness. With Velasquez, it seems a lot of the time like he just goes out and throws. That doesn t mean he s throwing all fastballs, but he s not changing eye levels, keeping hitters off balance or altering swing planes enough.

The raw talent with Velasquez is there, no question. He has a mid 90s fastball that can hit 97 mph to go along with a curveball that can be devastating. But he needs to take a big step forward next season. Right now, he s just a pitcher who shows flashes of brilliance. The upside is there for him to be a No. 2 starter.

The Phillies will give Velasquez many more chances to prove he belongs in the rotation. Even if he doesn t, he has the look and stuff of a guy who could be a very good closer. Maybe that fastball reaches 99 mph if he s throwing several hundred fewer pitches per year.

Zach Eflin — Health, swinging strikes
Eflin , like Nola, is out for the season. Eflin has a foot fracture and a chronic condition in both knees he s dealt with since he was 11 years old. Eflin had surgery on his right knee last week and could have surgery on his left knee before the offseason ends.

The first and most pressing question with Eflin is whether or how long he can keep pitching. You don t often hear about a pitcher having two bad knees, especially by age 22. Pitching can add wear and tear to the knees. If you re a right hander, your right knee is feeling the brunt of the weight because it s your lift off leg. The left knee is the one you re coming down on each time you finish a pitch.

Beyond health, Eflin showed at times this season why many considered him a back end starter despite his impressive Triple A numbers. Despite having a fastball that can hit 94 95 mph, Eflin doesn t miss many bats. There are times he doesn t miss any bats. Having the ability to induce groundballs like Eflin does is important, but at times in the majors you just need a swing and miss. If you look back to his last start at Dodger Stadium, Eflin couldn t throw a single fastball by a Dodgers hitter in the first inning and the result was a long, ugly opening frame filled with deep counts and solid contact.

Eflin also had several terrific starts in the majors as a rookie. He pitched two complete games, one a shutout. When a pitch to contact guy with solid control is humming and/or facing a scuffling lineup, that can happen.

Jake Thompson — Stuff, control
Through three starts, Thompson hasn t looked like a big league pitcher. It s still early. He s 22.

We re working off what we ve seen at the major league level so far, though. And so far, Thompson has evaded contact , fallen behind in counts constantly when pitching out of the stretch, and not shown enough bite on his sinker or slider to get out of precarious positions.

Thompson would seem to have more talent and stuff than Eflin. But Thompson will need to use these final five or six weeks of the season to show that he can work ahead of hitters and challenge them when need be.

Thompson went from having a 1.21 ERA over his final 11 starts at Triple A to allowing 14 runs in his first 14 innings in the majors. It s an example of how once you reach a certain point, there is little left that can be proven in the minors.

Mark Appel — Health, stuff
It was not a good first year in the Phillies farm system for Appel, the first overall pick in the 2013 MLB draft. He made eight starts, put 61 men on base in 38⅓ innings, saw his fastball velocity dip and eventually had season ending right elbow surgery.

Appel is going to turn 26 next July. The clock is ticking. He hasn t yet shown much in the minors that would make you confident he could get outs in the majors. If he wasn t the first overall pick so recently, he wouldn t have so many chances to prove it. But he was, and he will have another one with the Phils in 2017.

Adam Morgan — 4A
Morgan had a good start his last time out, allowing one run over six innings to the Cardinals. But he s allowed 100 hits and 17 home runs in 75⅓ innings this season. He has a 6.21 ERA, and both lefties and righties have hit over .300 against him.

And yet when Morgan faced Triple A hitters this season, he dominated. He went 6 1 with a 3.04 ERA with Lehigh Valley, striking out 52 and walking just 10 in 50⅓ innings.

There are 4A players all over the league — guys with enough skill to succeed at the minors highest level but not enough to thrive in the majors. Based on Morgan s repertoire, this just might be who he is. It s not the worst thing in the world. Plenty of pitchers make careers out of being a spot starter who otherwise serves as organizational depth.

Jeremy Hellickson — Contract status
Hellickson has rebuilt his free agent value by having his best season since 2011, when he won AL Rookie of the Year. In 25 starts with the Phillies, he s 10 7 with a 3.60 ERA, and he s posted the best strikeout 7.6 per nine and walk rates 1.98 of his career.

At this point, the Phillies wouldn t mind having Hellickson back next season. He turns 30 in April, so he s not ancient. And he could continue to provide innings, stability and an ear for the Phils younger, more inexperienced arms.

The Phillies will almost certainly extend Hellickson a qualifying offer this offseason. If he accepts it, the Phillies would pay him approximately 17 million on a one year deal. If he declines it and signs elsewhere, the Phils would pick up a high draft pick in between Rounds 1 and 2 next June.

elvafeng shared a link

CHICAGO — Khris Davis’ immense power is one of the few consistent highlights of the A’s season, and Sunday at U.S. Cellular field, he crushed another homer.

That’s 32 for Davis, the most for Oakland since Josh Reddick blasted the same total in 2012. And rookie second baseman Chad Pinder recorded his first big league hit in the seventh. Otherwise, the team’s 4 2 loss was another forgettable entry in the 2016 ledger , and the road trip as a whole was a stinker.

“It sucks,” A’s manager Bob Melvin said. “A bad trip, 1 5 is no good.”

Only a two hit shutout gem by Kendall Graveman on Friday interrupted the tedium at Texas and Chicago. Oakland is dismal on the road, dropping 10 of the past 12 away from home, and the team is 25 36 on the road overall. The A’s return home for three games against Cleveland this week, then head right back out for series at St. Louis and Houston.

Davis hit a two run shot in the fourth off Jose Quintana, and with five weeks left in the season, he has a shot at 40 homers. The last A’s player to reach that mark was Jason Giambi, who hit 43 in 2000.

“It’s another one of those balls you just don’t see right handers hit,” Melvin said of Davis’ shot to right center. “You could even see the other side looking at it saying, ‘Wow, you sure that wasn’t a lefty?’ That’s his sweet spot out there, to right center field.”

Zach Neal started for Oakland, and his day might have gone much more smoothly had the defense turned a double play behind him in the first. The first two batters reached base, but Neal got Melky Cabrera to bounce into a force at the plate, then Jose Abreu hit a bouncer to short that was tailor made to get two, but Pinder bounced his throw to first and Yonder Alonso couldn’t dig it out to get Abreu.

“Just a low throw, obviously I’ve got to get it up to him; that’s on me,” Pinder said. “Just got to be better and more accurate with that throw.”

“That’s a play we probably usually make,” Melvin said. “It wasn’t an awful throw but it was one of those little tweeners, and Yonder, who is as good as you get at picking those balls, it just ended up not in his glove. Obviously, it affected the outcome of the game.”

The next batter, Justin Morneau, hit an RBI double, then Todd Frazier added a two run single. Abreu tacked on a leadoff homer in the fourth.

Neal worked 42/3 innings and allowed eight hits and the four runs, didn’t walk a batter and struck out two. Over his past three outings, Neal has allowed 11 runs, but again — Sunday gets an asterisk. He did his job in the first inning.

“I can’t control that,” said Neal. “My job is just to get a groundball, and I did. Some days it’s turned and some days it’s not; that’s just how it is sometimes.”

CrossFit Unbound shared a link on Facebook

Tuesday’s WOD is posted on the blog. You all did a great job yesterday. Keep up the awesome work!

CrossFit Unbound shared a link on Facebook

Tuesday’s WOD is up! Tomorrow Evening is National Night Out and we’re gonna be there! Come visit us at our booth from 3:30pm- 7:30pm to show your support for promoting safe and positive community relationships!

CrossFit Unbound shared a link on Facebook

Thursday’s WOD is available on the website! Awesome job to everyone so far in this weeks training! Keep up the awesome work.

CrossFit Unbound shared a link on Facebook

Wednesday’s WOD is available on the blog. It’s gonna be a good one! Also.. Tomorrow is Justin Austin’s Birthday! Wish him well.. or better yet, do his COMP Birthday WOD with him ;). Happy Birthday Briana AndJustin Austin.

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.

CrossFit Unbound shared a link on Facebook

Friday’s WOD is up on the blog. As a reminder, we will be open on Saturday from 10am – noon for Open gym! Sunday we will be closed. And Murph will begin at 10am on Monday! We hope you all have an amazing weekend.

CrossFit Unbound shared an image on Facebook

The great chalk drought of May 2016 is over. Just in time for Murph. Also, Coach Katie made these awesome badges for organizing our kettlebells! #crossfitamethyst #roguefitness #chalk #crossfit #morechalkthebetter #kettlebell #organizer #aplaceforeverythingandeverythinginitsplace #bestgym #bestbox #oakharbor #whidbeyisland #northwest #upperleft

CrossFit Unbound shared a link on Facebook

We hope you all enjoyed your Mother’s Day weekend! Over the next month, we will be prepping for Murph. Check out the blog to see Monday’s Workout!

CrossFit Unbound shared a link on Facebook

Hey CrossFit Amethyst Athletes! We are quickly approaching Memorial Day weekend. As some of you may know, every year we (along with thousands of other affiliates) participate in MURPH for Memorial day. MURPH is one of the most well known Hero WODs, named after LT. Michael P. Murphy. In honor of him, we will be participating in the MURPH workout at our affiliate this May. If you’d like to officially register, you’re more than welcome to. With registration, you can see how you rank up against other athletes, as well as give money to an amazing foundation through your official registration. The link to register is in our blog!

CrossFit Unbound shared a link on Facebook

Yay for a Tabata Thursday! Check out the Metcon posted in the blog.

CrossFit Unbound shared a link on Facebook

Tuesday’s WOD is posted! We are celebrating a new athlete’s birthday! Happy Birthday Kristin! If you get a chance, please wish her well. See you guys tomorrow !

Page 1 of 1812345...10...Last »

General Information

NameCrossFit Unbound
OwnerJessica Ricketts
Phone(360) 720-2894
Address210 SE Pioneer Way, Suite #3
Oak Harbor, WA 98277

Like, Tweet or +1 CrossFit Unbound

TJs Gym shared an image on Facebook

Listening to @julietstarrett absolutely crush moderating duties at the Box Pro Summit in Atlanta. Honored to be here with these top gym owners. #tjsgyms #tjsgym #bpleadershipsummit #shesgood @mobilitywod @box_pro_mag

simonhopes published the post Do You Need Glasses? on Tabata Times
Nowadays it’s important to have good eyesight. Whether you drive a car, participate in sports, or...
CrossFit Ocean Beach posted on Facebook

Thursday 10.27.16 Overhead Complex From Rack: 3 Sets: 1 BTN Snatch Grip Push Press 2 Heaving Snatch Balance 3 OHS ___________________________ Snatch Complex: 3 Sets: 3 Three Position Snatch Grip Deadlifts (1 rep = Floor to Below Knee, Floor To Above Knee, Floor to High Hang) 2 Snatches ___________________________ 4 Rounds 5 Power Snatch, 95/65 3/3 Overhead Lunge 7 Burpee Over the Bar Rx+: 115/75

Singh Ets shared a link on CrossFit Surf City
cake delivery in Gurgaon same day
<a href="<br />
CrossFit Fortius posted an article
CrossFit Invictus shared a link on Facebook

What is a “Cluster” and why do we program them?

CrossFit Proper shared an image on Facebook

New box. New design on the @fitaid all kinds of PRs. #DoTheHardThingna

MobilityWOD shared an image on Facebook

Supple Ones! Destiffify™ (that’s totally a word) your junky lats & tris Video ➞ - (pro subscribers)

CrossFit No Boundaries shared an image on Facebook

You can #jump for joy and #shootforthestars at the same time. Sometimes they come in the form of #burpees #8am #CrossFit #developyourself #Liftstrongandprosper #cfnbfam

TJs Gym shared an image on Facebook

Thanks to our generous #tjsrodeo product sponsor @allprosci for providing the awesome products for our podium athletes (pre-workout, protein, and post-workout)! We carry their delicious grass-fed protein and recovery at all 3 #tjsgym locations, because we love their products. Pro-tip: kids love the flavor of the protein, and you can throw handfuls of spinach in smoothies! Bonus: Coach @zoeelyse5 looking catalog-ready in this shot taken by Coach @laplantfitness. #winning #community #testyourfitness #fitnessforeveryone #tjsgyms #allproscience #recover #protein

TJs Gym shared an image on Facebook

Greg Crane @gwiz77 competed in his 6th #tjsrodeo. Creeping up the rankings and always learning from the challenge. Congrats on year six, Greg! #tjsgym #tjsgyms #testyourfitness #community #fitnessforeveryone #helluvaDJ

Aliso CrossFit shared an image on Facebook

Cassie #barmuscleup #alisocrossfit

Aliso CrossFit shared an image on Facebook

Joe #alisocrossfit

Aliso CrossFit shared a link on Facebook

On your next trip to the grocery store try to stick to the outer perimeter of the store.

CrossFit No Boundaries shared a link on Facebook

CrossFit Proper posted an article
CrossFit Newport Beach posted an article
CrossFit Marina shared an image on Facebook

Wednesday: "Frannie” 21-15-9 reps Thrusters 95#/65#/45#/35# Pull Ups Rest 5 minutes 50-40-30-20-10 reps Single jumps 150-120-90-60-30 reps Double Unders Sit ups

CrossFit Surf City shared an image on Facebook

Workout of the Day: Wednesday, October 26th

CrossFit Seal Beach posted an article
CrossFit North Pasadena posted an article
Trojan CrossFit posted an article
Paradiso CrossFit posted an article
District 7 CrossFit posted on Facebook

WOD: 10/25/16 1. Every 1 min for 20 mins, alternating between: 15/12 Row (calories)s 10 Burpees Run, 200 m 50 Double Unders 2. ROM WOD (15 MINS) 3. 3 rounds for time of: Run, 200 m 30 GHD Sit-ups 4. CASH OUT: For Time: Single Hanging L-Sit for as long as you can.

District 7 CrossFit posted an article
CrossFit Hollywood posted on Facebook

Tuesday, Oct. 25th WOD: A. Skill work: knees to elbows B. 3 RFT: 10 strict knees to elbows 10 power snatch 155/105 10 strict knees to elbows 10 burpees

CrossFit 323 shared a link on Facebook

HANG SNATCH: 2 - 2 - 2 - 2 - 2 then EMOM for 10 min of: even min: 5 Back Squats odd min: 1 rope climb then AMRAP in 12 min of: 5 Muscle-ups or 10 Pull-ups & 5 dips) 10 (5/5) Kettlebell Snatches (53/35) 200 m Run

CrossFit 323 shared a link on Facebook

"FILTHY FIFTY" For Time: 50 Box Jumps (24"/18") 50 Jumping Pull-ups 50 Kettlebell Swings - American (53/35) 50 Walking Lunges 50 Knees-to-elbows 50 Push Press (45/33) 50 Back Extensions 50 Wall Ball (20/14) 50 Burpees 50 Double-unders

CrossFit Hollywood shared a link on Facebook

Vault CrossFit shared an image on Facebook

A good warm up is crucial to a good workout! We're warming our posterior chain to get ready to find our 1 rep max Deadlift Then: E3MOTM 10 S2OH (155/105) 15 Burpees 20 T2B #vaultcrossfit #banditnation #stretch #warmup #posteriorchain #deadlift #strong #fitfriends #fitfam #emom #hardwork

CrossFit Central shared an image on Facebook

Big thanks to all of the ladies that joined us on Friday night at our Women's Only night! More photos coming soon. photo by Estrella Chacón Photography

simonhopes published the post Reasons Women Choose Breast Reduction Surgery on
While every person is different, for some women, having naturally large breasts can negatively...
CrossFit Los Angeles shared a link on Facebook

Today's video was inspired by a recent piece written by Rob Wilson. Although we've been speaking into this for years here at the gym sometimes it just takes a colleague to make you take a sit and go, "What he said..." Thank you Rob for your incredible article, ability to communicate, and helping the rest of us level up our consciousness as it relates to working out. [ 52 more words ]

Vault CrossFit shared a link on Facebook

Monday, October 24 -

Vault CrossFit posted an article
CrossFit Carpinteria posted on Facebook

WOD for Monday 10/24: Warm Up: 3 Rds/10 reps ea: Squats, Ring Rows, Sit Ups, Push Ups - Then Power Clean Drills w/ a Bar (5 each): Fr Squat, Dip-Shrug, Muscle Clean, HPC, Pwr Clean, Bk Sq, Goodmornings Mobility : 2x10 X-Band Walks each direction Strength - Back Squats: 5@75%, 3 @85%, 1+ @95%. Work up to 75%. Based on 90% of 1RM Metcon - 9 min AMRAP 1 Power Clean (135/95) (155/105) 1 Front Squat 1 S20H *Add one rep to all each round Accessory: 50-100 Banded Leg Curls and 3 x 10 Abs with plate switch

CrossFit Trident Athletics shared an image on Facebook

All the winners of the 2016 Trident Open. Congrats guys!! Great lifting by everybody. See you all Feb 11-12 for the Trident Classic!

CrossFit Trident Athletics posted on Facebook

Women’s Novice Session Results 1. Stephanie Whitmore- Northwest Iron 2. Laramie Eckerdt- Waypoint CrossFit 3. Kylie Cason- Foundation 4. Jilda Lamb- Northwest Iron 5. Amber Jensen- Kitsap CrossFit 6. Hanna Benkart- CrossFit RE 7. Holly Gorman- Northwest Iron 8. Alissa Wood- Northwest Iron 9. Ramona Ramirez- East Coast Gold 10. Melissa Waud- Calpians 11. Alison Jeffers- Waypoint CrossFit 12. Jess Kimball- Trident 13. Shaundra Johnson- Trident 14. Chelsea McCauley- Northwest Iron 15. Krist Frost- Northwest Iron 16. Angela Cannon 17. Brianna Sweet- Waypoint CrossFit 18. Shana Menlove- CrossFit ThunderRidge 19. Lisa Green- Level 4 CropssFit 20. Alina Dziembowski- East Coast Gold 21. Jessica Ferguson- Industrious 22. Jessi Cox- Waypoint CrossFit 23. Kathleen Groth- East Coast Gold Men’s Novice Session Results 1. Ryan Crisostomo 2. Michael Hirsch- CrossFit NXNW 3. Tim Shield 4. Andrew Bueno- Foundation 5. Travis Muraoka- Trident 6. Seamus Hanley- 360 Barbell 7. Craig Orwin- Dungeon Fitness 8. Rocco Settonni 9. Jon Acevedo- Trident 10. Kris Trimble- Victory City CrossFit 11. Ryan Miller- Victory City CrossFit 12. James Daws- Bayonet Barbell 13. Richard Barnes- Trident 14. Tosh McAfee- Trident 15. Ben Stoebner- Sasquatch 16. Kelley Milligan- Town 17. Thaddeus- PR Weightlifting 18. Zach Kilcer- Level 4 19. Duc Luong- Calpians 20. Zachary Wright- Trident 21. William Narvaez III- Trident 22. Layton Randahl- Trident 23. Joshua Mullins- 360 Barbell

CrossFit High Voltage posted an article
CrossFit Los Angeles shared a link on Facebook


Foundation CrossFit shared an image on Facebook

Oh whaaaaat! Ann-Marie takes 3rd Place at the Trident Classic! #foundationbarbell

Foundation CrossFit shared an image on Facebook

Congratulations to all of our athletes who competed today at the Trident Open!

CrossFit Puyallup shared an image on Facebook

Mobility with Matt this morning! Learning how to open up our hips, release the hammys, and strengthen the feet! #solutionssportsrehab

CrossFit Puyallup shared an image on Facebook

Mobility with Matt today! Matt is out in-house rehab therapist that works with Dr. Drew. He gave us some great exercises to do for opening up the hips and strengthening the feet. #crossfitpuyallup #cfpmobility #mobilitywithmatt @solutionssportsrehab

King CrossFit shared an image on Facebook

“He who believes is strong; he who doubts is weak. Strong convictions precede great actions.” —Louisa May Alcott

Waypoint CrossFit shared an image on Facebook

Waypoint ladies were rocking their colors this morning. How about you??? Remember to wear your gear all weekend for additional entries in our contest.

Rain City CrossFit shared an image on Facebook

Saturday 10-22-2016 Class Times: 8:45am Olympic Lifting (Angela), 10am WOD (Micki) WOD: "Dirty Thirty" 30 Box Jumps (24/20) 30 Jumping Pull-Ups 30 KBS (35/26) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35) 30 Hip Extensions 30 Wall Balls (20/14) 30 Burpees 30 Double-Unders

CrossFit Salem shared an image on Facebook

Reliving Battle Series WOD 15.1 15 min running clock 3min max effort bar facing burpees 12min find 1rm C&J

CrossFit X shared an image on Facebook

Happy Friday, #CFX! Have a great weekend and join us tomorrow morning at 8:30am for a fun Saturday WOD!

Waypoint CrossFit shared an image on Facebook

Great morning so far doing Lil' Bear. Who's joining us tonight???

CrossFit Break Through shared an image on Facebook

Great idea!

CrossFit Southwest Portland shared an image on Facebook

Saturday: 9:00am CF 101/201 only 10:00am WBBC *no 11:30 am, join us at 9am. and be sure to join us for our Halloween Bash this Sunday at 4:00pm.

CrossFit Anacortes shared an image on Facebook

We are family... Thank you #crossfit #crossfitanacortes #sweatangels #wod #funnight #family #friends #solid #awesome #love #fitness #health #anacortes #home

CrossFit Anacortes shared an image on Facebook

19oct2016 #crossfit #crossfitanacortes #sweatangels #wod #funnight #family #friends #solid #awesome #love #fitness #health #anacortes #home #snatch #cj #doubleunders #wallball #rough #fun

CrossFit the Den shared an image on Facebook

We all had to take first steps...but now we're expert learners! We're growing as individuals, as coaches and as a community! Come be apart of the learning! If you come try us out on Saturday (9AM) and sign up, we'll knock 10% off your first month's membership!

McMinnville CrossFit IMUA shared an image on Facebook

McMinnville CrossFit IMUA shared an image on Facebook

CrossFit Excellence shared an image on Facebook

CrossFit Southwest Portland posted on Facebook

1) EMOM7 1 PowerClean + 3 PushPress 2) 5 Rounds ForTime 5 HSPU 5 Thruster 135# 5 K2E 5 KBS 32/24 kg 5 PullUp

Thomas Anderson shared a link on CrossFit 209 Sport
packers and movers in gurgaon @