WOD

AMRAP 12
10 Push Jerk (135/95)
20 Deadlift (135/95)
40 Double Unders

Post Game

Celebrate any PRs from the week!
Grab a coach and set a mini goal for next week.


Box Notes

“To Rx, or not to Rx, that is the question.”

No 9:00am Open Gym on Monday and Friday of this week.  All other times normal.

We have more specialty courses to announce this week!  Stay tuned.

Save the date – The 603 Spring/Summer Cookout will be at the Ford’s home in Litchfield, on June 10th.

Squat and Endurance Program followers be sure to log your info.  If you’re not following one of these programs and want to, find Todd for details.

Box Calendar
May 27
Gym Closed
May 27 Master Comp at CrossFit Ever Proven
May 29 Annual Murph – Feel free to bring friends (let us know ahead of time), coaches will provide scaling options for all.  Anyone can do this.
June 10 603 Spring/Summer cook out!

WOD

Back Squat 3-3-3-3

AMRAP 8
5 Handstand Push Up
15 Sit Up
25 Kettlebell Swings (53/35)

Post Game
Hip and Lower Back Sequence


Box Notes

Set Better Goals

No 9:00am Open Gym on Monday and Friday of this week.  All other times normal.

We have more specialty courses to announce this week!  Stay tuned.

Save the date – The 603 Spring/Summer Cookout will be at the Ford’s home in Litchfield, on June 10th.

Squat and Endurance Program followers be sure to log your info.  If you’re not following one of these programs and want to, find Todd for details.

Box Calendar
May 27
Gym Closed
May 27 Master Comp at CrossFit Ever Proven
May 29 Annual Murph – Feel free to bring friends (let us know ahead of time), coaches will provide scaling options for all.  Anyone can do this.
June 10 603 Spring/Summer cook out!

WOD

For Time
35 Wall Ball (20/14)
25 Pull Ups
20 Alternating DB Snatch (50/35)
25 Pull Ups
35 Wall Ball

Post Game

For Time
Max L Sit on Parallettes
Max Plank
Max L Sit on Ring Support
Max V Sit


Box Notes

“Eat Food”

No 9:00am Open Gym on Monday and Friday of this week.  All other times normal.

We have more specialty courses to announce this week!  Stay tuned.

Save the date – The 603 Spring/Summer Cookout will be at the Ford’s home in Litchfield, on June 10th.

Squat and Endurance Program followers be sure to log your info.  If you’re not following one of these programs and want to, find Todd for details.

Box Calendar
May 27
Gym Closed
May 27 Master Comp at CrossFit Ever Proven
May 29 Annual Murph – Feel free to bring friends (let us know ahead of time), coaches will provide scaling options for all.  Anyone can do this.
June 10 603 Spring/Summer cook out!

WOD

6 Rounds for Time
400m Run
5 Squat Clean (185/130)

Post Game

Choose a movement to work on:

  • Pistols
  • Ring Dips
  • Handstands
  • Flips (pull the mat down)

Box Notes

“Choose Happy”

No 9:00am Open Gym on Monday and Friday of this week.  All other times normal.

We have more specialty courses to announce this week!  Stay tuned.

Save the date – The 603 Spring/Summer Cookout will be at the Ford’s home in Litchfield, on June 10th.

Squat and Endurance Program followers be sure to log your info.  If you’re not following one of these programs and want to, find Todd for details.

Box Calendar
May 27
Gym Closed
May 27 Master Comp at CrossFit Ever Proven
May 29 Annual Murph – Feel free to bring friends (let us know ahead of time), coaches will provide scaling options for all.  Anyone can do this.
June 10 603 Spring/Summer cook out!

WOD

AMRAP 12
10 Push Press (95/65)
7 Pull Up
4 Burpee Box Jump Over (24/20)

Post Game
3-5 Rounds
12 Strict Toes to Bar
20 Banded Good Morning


Box Notes

No 9:00am Open Gym on Monday and Friday of this week.  All other times normal.

We have more specialty courses to announce this week!  Stay tuned.

Save the date – The 603 Spring/Summer Cookout will be at the Ford’s home in Litchfield, on June 10th.

Squat and Endurance Program followers be sure to log your info.  If you’re not following one of these programs and want to, find Todd for details.

Box Calendar
May 27
Gym Closed
May 27 Master Comp at CrossFit Ever Proven
May 29 Annual Murph – Feel free to bring friends (let us know ahead of time), coaches will provide scaling options for all.  Anyone can do this.
June 10 603 Spring/Summer cook out!

WOD

5 Rounds not for Time

0:30 Handstand Hold
25 Goblet Squats
20 Hand Release Push Ups


If you’ve taken your warm up seriously and moved well, moved with the group during skill work, and are responding to coaching…we’re going to let you open it up and go hard!  If you haven’t been so receptive…we find ways to slow you down and make you move better.  It’s our responsibility.  Basically, if you want to go hard…earn the right.”  [READ MORE]

Sunday 05.07 Open Gym 9:30-11:30am

Endurance Course has been moved to 1:00pm a Alvirne High Track

Partner WOD

AMRAP 20
50 Double Unders
30 Partner Wall Ball (20/14)
20 Alternating Med Ball Clean (20/14)
500m Row

  • Double Unders work one at a time
  • Row 250m each work one at a time