CrossFit Citadel – Strongman   Zercher Yoke or Axle Carry EMOM until to failure Zercher Yoke or Axle carry x 50ft Men and women start with an empty yoke or axle. Men add 20 pounds per minute. Women add 10 pounds per minute. Continue to complete a 50ft carry EMOM until you cannot finish the carry within 60 seconds. Unlimited … Read More

Misguided Journey

As a CrossFit athlete, I can reflect on the changes that I have made in my lifestyle and admire the progress that has been made; but as a CrossFit athlete, I must continue to look forward, constantly moving in the direction of my next goal, my next challenge, my next victory! My chosen lifestyle is not a destination, but a … Read More

Citadel 2016 Holiday Team Challenge

Community. Integrity. Fortitude. 48 days of breaking vices and building virtues The Goal: Band together with a team of your choosing for inspiration, challenge, and accountability. On November 14th we begin emptying our lives of nonsense and join together to better understand and improve upon our core values of community, integrity, and fortitude as we apply these values to our … Read More


CrossFit Citadel – CrossFit Warm-up Animal Instincts (No Measure) Crab Crawl x 30 feet Duck Walk x 30 feet Inch Worms x 30 feet Bear Crawl x 30 feet Couch Stretch x 2 minutes/leg Metcon Rx(+): Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, … Read More

Rockin’ 80’s Community WOD

Community WOD: April 2016 Warm-up Classic (No Measure) Row 350 Meters 15 Sit-Ups 15 Push-Ups 15 Ring Rows 25 PVC Pass-Throughs Metcon Metcon (AMRAP – Reps) “ABS, BUNS, AND THIGHS!!” In this workout you will spend one minute at each of 5 stations, resulting in a 5-minute round after which a one-minute break is allowed before repeating. This event calls … Read More