Dear Crossfit- You suck and I hate you! P.S. I love You Its a love hate thing...

Adv WOD for Friday 4/18/14: Strength: DE Lower Body -12x2 Back Squats @50% with 25% band tension -8x1 straight leg Deadlifts @40% with 30% band tension -3-4 lower body accessory lifts @4x10 -50 Wall Ball GHDs Metcon: Same As Daily but 2 pood KB for the strict press

Have you achieved any CrossFit goals recently?

EMOM 6:00 OF: 5 Bent-Over Rows then THREE ROUNDS FOR FORM OF: 12 Hip Extensions 12 Box Jumps then “THE SM” For Time: 400 m Run 27 Goblet Squats 27 Kettlebell Swings – American 400 m Run 27 Kettlebell Swings – American 27 Goblet Squats 400 m RunFiled …

Workout of the Day – Thursday 4/17/14

323ers: Groupon for A Runner's Circle in Atwater Village! Support local biz, yo.

$25 for $50 Worth of Shoes, Gear, and Apparel at A Runner's Circle

Running shoes, apparel, and accessories from brands such as Asics, New Balance, Newton, and Hoka

Saturday afternoon grillin' at Merge?! What's that about? Read up inside.

CrossFit Merge: The First CrossFit Gym in Glendale, California » BYOM&V!

Bring Your Own Meat & Veggies this Saturday as we’ll be setting up the grill for a good old fashioned cookout after the open gym at 1:00pm.

Reminders - Open gym is at 8:30am Mental Training seminar - 9:30am-10:30am 2-part series- 1 registration

CINDY Friday

REMINDERS OPEN GYM is at 8:30am MENTAL TRAINING SEMINAR is at 9:30am The mental training is a 2-part series and works for all aspects of your life, not just crossfit. $35 for both session REGISTRAT...

Start times will be 4:45, 5:30 and 6:15 today.

Today is OLY Day! Max 1RM Clean and Jerk Max 1RM Snatch The groups will be focused on improving their efficiency in these two lifts! See you at the Box!

Women of 818 - Kelly, Part 3 http://t.co/8GMbj767Af via @weebly

Women of 818 - Kelly, Part 3

Happy Friday! Here is Kelly's third blog about competition and camaraderie at CF 818.  Check it out! Hell yes!! Strong is the new sexy and CrossFit has proven that to us time and time again. When I...

Thursday http://wp.me/p1oO2b-3WFUFG

Thursday

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Friday, April 18 STRENGTH Back Squats: 1x10@60%, 1x8@70%, 1x8@75%, 1x8@80% Front Squats: 1x5@60%, 1x5@65%, 2x5@70% WOD 5 Rounds for Time: 10 Strict Pull Ups 10 Thrusters (95/65) - http://www.vaultcrossfit.com/2014/04/friday-april-18/

Friday, April 18

STRENGTH Back Squats: 1x10@60%, 1x8@70%, 1x8@75%, 1x8@80% Front Squats: 1x5@60%, 1x5@65%, 2x5@70% WOD 5 Rounds for Time: 10 Strict Pull Ups 10 Thrusters (95/65...

WOD for Friday 4/18/14 1. Warm-up 2. Mobility 3. Strength 3,3,3,3,3(all at same weight) -deadlift 4.WOD 1- 3 RFT - 400m run -15 deadlifts(@60% 1RM) -10 strict KB press (35,20) 10 each arm -15 ring dips *20 min time cap

OGERs!!! WOD for 4/18/14!! Strength: 30 min. to find 1RM Shoulder Press Battle: 9-15-21-15-9 KB Swings (70/44) Hammer Strikes (16/12)

ATTENTION SCFrs!!!!!! We officially will be having monthly trips to Olympic Gymnastics Center for working on technique and having fun! Every 1st Monday of the month we will meet there at 8pm and hang out! It will be $5. See you there May 5th!

Coming soon - 2nd annual Health Quest challenge. Full details to follow.

This post is a bit long, but very important. After some observation and thought, we will be trying a new gym hour format in the evening (currently only the evening). We will be having structured start times for WODs. Don't confuse structure times with set class times. WOD start times will be determined by the amount of time warm up, strength, and WODs take. Day to day WODs can start on the hour, 45 minute, or half hour. It will be posted on the board how often WODs are starting. For example, if you come into the gym at 4:50pm and the next WOD time starts at 5pm, you will have from 4:50pm to 5:29pm to get your warm up, strength, and set up for the WOD (for example have your barbell figured out and loaded, kettle bell ready, box jump, nervous pee done, shoes changed, etc) ready for the 3-2-1 at 5:30pm. We value everyone's time and hope structure WOD times creates efficiency in getting people through the evening. This new structure times will start tomorrow. Yes. Friday. We ask for your patience and understanding as we work through the kinks and flow.

7pm gettin' some MOB!! http://t.co/iZnhADVZTf

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Friday - Performance 3 rounds for time; 100 double unders 25 hang snatch, 35kg + poor man's ghd raises: 5 sets of 6-8 + band pull-aparts: 3 sets of 15-20

Friday - Elements "Helen" 3 rounds 400 m run 21 kb swings 12 pull ups

See you at 7pm for MOB!! #mobility #crossfit http://t.co/asBU06e8jJ

Trident Athletics (@TridentAthletic) posted a photo on Twitter

Get the whole picture - and other photos from Trident Athletics