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Run 550 meters

30 pull-ups

50 abmat sit-ups

30 push press

Run 550 meters


Today is our first chipper in the new box! Make sure to pace yourself , breathe, and focus on form! Most importantly enjoy your workout! We are here to have fun and improve our lives!





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Deadlift Technique practice


1 RM Deadlift Day

Deadlift   5-4-3-2-1 (reps)

Today we work up to a 1 rep max deadlift. Make sure to keep your  technique and form as the number one priority today. We will start with a couple warmup sets then hop into our heavier work. Starting with a set of 5 reps, we will increase our weight each set while decreasing the number of reps we accomplish. Once you get to your last set, take a deep breath, keep your technique on point, and give it all you’ve got! Lets start getting our max lifts recorded as we go into working on building more strength and conditioning.

4-24-17 WOD

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Working on some gymnastics today. We start off with some skill work to get familiar with handstands and the rings and finish off the day with some extra core work (who doesn’t want an awesome core?)


Handstand work


15 min EMOM (every minute on the minute)

5 strict pullups

5 strict ring dips

30 second hollow



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Today we stick with a nice little AMRAP with some simple movements – keeping with our theme of simplicity and moderate intensity to get back in the swing of things or find a good starting point for the new members. Try to find a good quick pace that you can keep throughout the entire 15 minutes without burning out.



15 minute AMRAP

25 Double Unders/75 singles

20 KB swings (53/35)

15 ABMAT sit-ups


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We’re taking it back to one of the classics today. Think of it as a sprint with weights… 3 rounds, 2 movements, and lots of heart! Forget asking “what’s your bench?” Instead ask “what’s your Fran time?”




Thrusters (95/65)



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Today starts our new programming here at CrossFit 2024. As we await the grand opening in May, we are going to keep things nice and simple. We are going to start simply with some good ol’ CrossFit. No fancy stuff, no strength programming before the WOD, just a nice thorough warm-up followed by a review of the movements and some skill work (then of course the workout). Today we are going to start building our engine. A nice little couplet of running and rowing to build up our endurance followed by some core work.


4 rounds for time:

300 m row

Dumpster run

2 minute break

First ever 2024 Workout of the Day

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WOD: “2024”

3 Rounds for time:

20 Wall Balls

24 Calories on the Rower


What a great first WOD here at 2024! Welcome back to CrossFit everyone! Wow, what a shock it was doing these movements after a few months with no real equipment to workout with. It was definitely a tough little couplet but felt just right for our first day in the new space. “2024” is now one of our official benchmark workouts and we are excited to see how we improve over the next few months. The coaches here at 2024 are extremely excited to have the new gym open and to help all of you get as fit as possible.  Thanks for all those who came out and we look forward to what the future has to offer!

Making the most of your time at CrossFit 2024.

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Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit 2024 initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.



While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.


If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.


Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially


It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.


Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.


We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.


Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.