11202017- Run/Overhead Squat/Swings

Saturday Team of Three Workout #crossfit #cf414

A post shared by CrossFit 414 (@cf414) on

Please take note of changes to the schedule for Thanksgiving:

Wednesday- No 7pm Class

Thursday- No Classes

Friday- One 930am Group Class


Front Squat- 5,4,3,5,4,3

Workout of the Day:

For time:

400 meter Run

21 Overhead Squats (95/65 lbs)

42 Kettlebell Swings

400 meter Run

15 Overhead Squats

30 Kettlebell Swings

400 meter Run

9 Overhead Squats

18 Kettlebell Swings

11182017- Team of Three Saturday


Please take note of next week's schedule for the Holiday.

Wednesday: No 7pm class

Thursday: No Classes

Black Friday: One "Burn the Bird" class at 930am

Saturday: Normal 930am class


Rotate through:

Ring Push Ups x 5-10 reps

Slider Curls x 10 reps

5 sec Hollow Hold + 5 V Ups + 5 Tuck Crunch + 5 sec Hollow Hold

Workout of the Day:

With a team of three rotate through for 24 minutes:

Partner One: Row 250 meters

Partner Two: AMRAP: 5 Burpees/10 Dumbbell Snatch/15 Air Squats

Partner Three: Rest

11152017- Hydration

From the YTB Nutrition post on Hydration

The jury is out on exactly how much water we should be consuming on a daily basis but what we do know for sure is that our body weight is made up of 60% water and every system in our body needs it to function. The recommended intake is based on various factors including your sex, age, and activity level and although there is no exact science a rule of thumb that I’ve come to trust is this: take your body weight and divide that by two and shoot to drink that amount in ounces. This is a more accurate guideline as the old adage encouraging people to drink eight glasses a day isn’t individualized at all.

So, for example, a 150lb. individual would shoot to drink at least 75 oz. of water/day.

Now, this doesn’t account for working out, being in extreme heat, etc. so at the end of the day you’ll need to listen to your body and your thirst signals to know what the perfect amount of H2O is for you!

Additional reasons why we need water:

  • Helps us eliminate waste (fights constipation)
  • Transports nutrients all over body
  • Helps you fight off cravings that are really just dehydration in disguise
  • Works as a cooling system when body is overheated
  • Helps us to digest our food
    • I want to make an important note here: when eating a meal, water should be used solely to aid in swallowing. Excessive liquid intake during mealtime can lead to indigestion, bloating, and nutrient malabsorption. Without getting too into the nutritional science weeds, know that drinking while eating dilutes stomach acid, which is essential to break down food properly. Try to drink water only between meal times this week and see how you feel!

Finally, if you’re looking for a quick test of your hydration level, take a look in the toilet bowl. The more pale and clear your pee is, the more hydrated you are.


Sumo Deadlift- 5 x 8

Workout of the Day:

Complete 4 rounds of:

1 minute Row

1 minute Sandbag Carry

1 minute Airdyne

1 minute Dumbbell Deadlifts

2 minutes rest between rounds

11112017- Partner Saturday



Rotate through:

Dumbbell Walking Lunge x 20 steps

Bottoms Up Kettlebell Press x 6 each arm

10 Sit Ups with Plate + 10 Russian Twists with Plate

Workout of the Day:

With a partner climb as high as possible in 12 minutes of:

5 Row Cals

5 Dumbbell Hang Squat Cleans

10 Row Cals

10 Dumbbell Hang Squat Cleans

15 Row Cals

15 Dumbbell Hang Squat Cleans...

rest 5 minutes

With a partner alternate full rounds for 12 minutes of:

4 Burpees

8 Wall Ball

12 Kettlebell Swings