2013 05 27
Warm up foam roll Quads, Hips, IT bands, Calves LAX ball on traps and scapula mobility Coaches choice Strength Strict Over Head Press 5-4-3-2-1-1-1 Take 20 mins to build to a new 1 RM rest 2-3 mins between sets Training 2 min AMRAP KB…
Warm up jump rope 2 mins singles 5 min double Under practice with PVC pipe burgener warm up mobility coaches choice Skill Snatches 1-1-1-1-1 build up to heavy single Training From CrossFit.com Archives May 8th 2011 7 rounds for time 35 Double Unders 1 Snatch
2013 05 25
Warm up Mobility Coaches choice Barbell Clean prep 1 Set of 3 down and up shrugs from the hip 3 shrugs from the top of knee 3 shrugs from the mid shin 1 Set of 3 power cleans from the hip 3 Power cleans from the knee 3 Power cleans…
2013 05 24
Warm up Mobility coaches Choice 2 sets of 5 w empty barbell Thruster Strength Barbell Thrusters 2-2-2-2-2 Work up to a heavy set of 2 Super set with 20 band pull-aparts Training "Death by Thruster" Ascending Thruster ladder 95/65 lbs 1st minute, 1 thruster 2nd minute, 2 thrusters…
2013 05 23
Hi Everyone! We know that many of you will be off of work on Monday and so we have a revised Memorial Day Schedule: CrossFit WODs 8AM WOD 9AM WOD 10AM WOD 11AM Open GYM We will be closing at noon. Have a great holiday weekend!
2013 05 23
Warm up Mobility Coaches Choice Skill 15 minutes to work on Toes to bar / Hand stand push ups Workout prep 2 sets of 5 box jumps 5 KB Swings 5 T2B 2 HSPU Training…
2013 05 22
Memorial Day Murph and Why It Matters
Some of you know my connection to this hero WOD. When people ask me how I first started CrossFit or how long I've been doing it, I respond in one of two ways depending upon my mood, the audience, and how much time I have to speak. I either casually…
2013 05 22
Warm up Mobility: Coaches choice Tabata High Knees in place 8 sets of 20 secs on 10 secs rest Strength Romanian Dead-lifts 5 sets of 10 Build up to a heavy set of ten quality reps. No failing! Training: 3 Rounds for time 20 Reps Sumo Deadlift…
2013 05 21
Tuesdays WOD 5/21/2013 Bench-mark “CINDY”
Click here to check out Chris Spealer helping Christy Phillips on her butterfly pull up technique Warm up 400 Meter run with Med Ball Mobility: Coaches Choice 2 sets of 5 Pull-ups 5 push ups 5 air squats Training: Bench-mark "CINDY" 20 Minute AMRAP 5 Pull-ups 10 Push-ups…
2013 05 20
Warm up Mobility Coaches choice 2 sets of 3 Push press w empty barbell 3 Burpees Strength Push press 3-3-3-3-3-3 Build up to a new 3rm Training 5min ascending ladder Push press (95/65lbs) Burpees 5min rest 5min descending ladder Push press (95/65lbs) Burpees -Start from one rep and…
2013 05 19