October 2015

Our second warehouse was just up the street from our current location on Leeman Ferry. It was a big, open space with lots of room for our growing CFHSV community. Compared to our current location it was pretty rough, but for those who endured the dirty warehouse it was a big step up! We now […]

In 2009, CrossFit Huntsville outgrew the green floor of the Matrix Gym and moved to our first warehouse on Johnson Road. To say this place was “unfinished” would be an understatement. It was big, it was dirty, and it was somehow still pretty awesome. With one toilet for all to share, and the drywall crumbling

In 2008, CrossFit Huntsville was born on “the green floor” in the Matrix Gym when Russell Berger, a pioneer in his industry, teamed up with the Millers to bring CrossFit to Huntsville. Offering one class a day, a handful of athletes were introduced to CrossFit and joined together to form the first affiliate in North

WOD: Spend 10 minutes warming up and determining a weight for WOD… “GWEN” For Load: 15 – 12 – 9 reps of: Clean and Jerk RULES: touch and go at floor only, even a re-grip off the floor is a foul, no dumping, use same load for each set, rest as needed between sets REMINDER: Barbell club

WOD: A. Snatch Prep: 1 Power Snatch to 1 OHS to 1 Squat Snatch EMOM x 6 minutes rest 2 minutes 10 minutes to build up to a 1RM Squat Snatch B. 9 minute AMRAP of: 3 squat snatch 95/65 RX+ 135/95 (55 and over 75/55) 6 over the phone bar burpees 9 pull-ups RX+ 9

WOD: A. Front Squat: 9 – 7 – 5 – 3 – 2 E2:30MOM B. 5 minute AMRAP of: 5 deadlifts 115/80 RX+ 165/115 (55 and over 95/60) 5 hang power clean 5 front squat 5 shoulder to overhead rest 2 minutes 4 minute AMRAP of 4 deadlifts 115/80 RX+ 165/115 (55 and over 95/60) 4

WOD: A. 400m run for time 400m row for time rest 2 minutes between efforts B. “Bi-Polar Nicole” by DB 23 minute AMRAP of: 400m run max reps pull-ups or muscle-ups (ring or bar) until you come off the bar/rings 400m row max reps T2B until you come off the bar Score = total reps pull-ups/muscle-ups

WOD: A. Deadlift: 9 – 7 – 5 – 3 – 2 E2:30MOM B. 15 minute AMRAP of: 15 calorie row, then 2 rounds of: 15 bodyweight deadlift RX+ Add 10%/5% 15 over the box jumps 24″/20″ RX+ 30″/24″ 15 Military ab-mat sit-ups un-anchored RX+ GHD sit-ups After 2 rounds, back to the row, then 2

WOD: A. Back Squat: 9 – 7 – 5 – 3 – 2 E2:30MOM *prior to each squat set, perform 5 high box jump step downs then straight to bar – 34″/28″ or 30″/24″ or 24″/20″ B. “Gator Bite” by DB 4 rounds for time of: 6 hang power snatch 115/80 RX+ 135/95 (55 and over

WOD: A. Bench Press: 9 – 7 – 5 – 3 – 2 E2:30MOM **prior to each set, perform 5 clapping push-ups or 5 upward angle exploding push-ups** B. NAVY Birthday Celebration WOD: “The Chief” Max rounds in 3 minutes of: 3 power cleans 135/95 6 push-ups 9 air squats rest 1 minute Repeat for a