Today we have open gym from 10-1:00pm, hope to see you there!  (No other classes today).  You may do the workout below or use the gym for normal open gym.

Tuesday, January 1, 2019


1000 Box Step Ups (20’ box, 45/25lb ruck)

*Scaling options include doing 500 step ups, doing the workout with a partner, stepping to a smaller box, and/or using no weight (or a combination of these!)

Chad W

Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

CrossFit Games Director, Dave Castro posted this workout in memory of Chad, who was a friend. Castro said: “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with three friends. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”

To read more check out this article: Chad

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