About CrossFit Q 663

Our NEW Facility ​7250 SQ FEET NEWLY RENOVATED CROSSFIT SPACE 7 ACRES OF OUTDOOR WORKOUT AREA BRAND NEW ROGUE EQUIPMENT CONCEPT 2 ROWERS WODIFY ONLINE ATHLETE TRACKING MENS/WOMENS AREAS WITH CHANGING AREA AND SHOWERS ​BABYSITTING ROOM LOUNGE AREA FREE WIFI YOGA ROOM SONOS SOUND SYSTEM   Our Philosophy in 20 Words We believe CrossFit and its focus on functional fitness improves peoples' lives, creates tighter family bonds, and develops stronger communities.

WOD

  • CROSSFIT

  • ~Happy Birthday Rob Beecham~
    Happy Birthday Greg Duncan~
    Kinda Split Kinda Splat
    Warm-up
    Run 400 Meters

    25 Jumping Jacks
    20 Jumping Squats
    15 Mountain Climbers (each side, total 30)
    10 Strict Situps
    5 Cartwheels
    WOD Prep
    Review Single Leg Squats
    with a PVC

    10 Single Squats each leg
    8 Single Squats each leg
    6 Single Squats each leg
    2 x 4 Single Squats each leg
    * Use an empty barbell for the first set.
    * Add load each set. The last set of 4 should be just under starting weight.
    Weightlifting
    Split Squat (4 4 4 4)
    Try and hold a heavy load across all 4 sets
    Finisher
    Metcon (Time)
    100 Heel Taps (over foam roller)

    - every time you break do 10 lateral hops over foam roller
    Q STRONG - C.L.A.W.
    Power Clean + Push jerk (2 2 2 2 2)
    5 attempts to quickly build to a heavy double. Must be touch & go. Shouldn’t take longer than 10-15 minutes.
    Heavy Grace (Time)
    30 Clean & Jerks -185/135
    Goal is to finish in under double the time of your “Grace” PR.

    Rest 5:00 then perform Grace.
    Grace (Time)
    For Time:
    30 Clean and Jerks, 135# / 95#