All regular classes have been canceled in honor of Memorial Day today. Instead, we will be holding our annual Memorial Day Murph event at 9:00 am. This is a day for remembering the people who have died while in service to our country's military. It also marks the unofficial start of the summer vacation season. I will ask that you don’t let the latter overshadow the day’s true meaning.
Many people visit cemeteries and memorials, to honor those who have died in service to our country. Here at CrossFit No Boundaries, we choose to honor all of those who have fallen by donating a little blood, lots of sweat, a few tears, and a few dollars to their memory with a workout called “...
Read morePosted on 05/28/2017 at 10:10 PM
30 Calorie Assault Bike
30 Calorie Row
30 Burpees
Then...
10 Strict Chin Ups
10 Strict Handstand Push Ups
30sec L-Sit
10 Arch to Hollows on rings
Posted on 05/19/2016 at 04:00 AM
3 x 6
Then...
1st Minute - 10 Dumbbell Floor Press
2nd Minute - 7 Dumbel Hang Cleans
3rd Minute - 50 Double Unders
Posted on 05/18/2016 at 04:00 AM
3 x 3
Then...
9 Shoulder to Overhead (135/95)
6 Strict Ring Dips
200m Run
Posted on 05/17/2016 at 04:00 AM
1 X 1
*Take 20 Minutes to Find a new 1RM
Then...
75 Toes to Bar
Every Break 150ft Sandbag Carry
Posted on 05/16/2016 at 04:00 AM
We are once again at that amazing weekend that is now been coined the CrossFit California Super Regional. This is one of my favorite CrossFit events to attend. Historically this has been one of the toughest Regionals staked with great athletes. The caliber of competition is extremely high and the venue is great. If you have the time and desire make sure you join in the fun. Tickets can be purchased by CLICKING HERE.
There are plenty of people going if you want to carpool and there is plenty to do and see. Richard will be there this weekend supporting Julien and the Invictus athletes. The vendor village is always good for some new gear. The people watching is top notch. There's something for...
Posted on 05/13/2016 at 05:34 AM
There are a bunch of different ways to look at completing today's workout. One will be to stay home and ignore it all together, but let me caution you against doing that. The 10k Row is a benchmark, it is something to be measured and evaluated. Don't skip today because it looks monotonous or hard...it's supposed to be. We are testing your endurance and stamina today...let's see if you can keep your head in the game.
Here are a few tips.
1. Never sat on a Concept 2 Erg for this long? It's all cool. Take the simple route and find a pace that allows you to keep moving and keep...well...moving. Find your baseline score and record it.
2. Working off the pace above add in 10-20 hard strokes every...
Posted on 05/12/2016 at 04:00 AM
Are you following these ten simple rules? How about three of the rules? My guess is most of you out there are missing the boat when it comes to mobility. Taking 10-15mins each day to perform a basic routine of stretches will vastly improve not only your performance but also your general health. Think of it this way...you can drive your car till something breaks or you can perform some pretty basic regular maintenance to keep it from totally falling apart. Your body is no different. If you are constantly exerting yourself without a good maintenance plan something is going to break.
For the next 30 da...
Posted on 05/11/2016 at 04:00 AM
3 x 3
3 x 150
3 x 150
Posted on 05/06/2016 at 04:00 AM
5 Rounds
1 Minute Max Cal Assault Bike
1 Minute Max Hang Power Cleans (75/55)
1 Minute Max Double Unders
1 Minute Max Push Press (75/55)
1 Minute Max Wall Balls (20/14)
1 Minute Rest
Posted on 05/05/2016 at 04:00 AM