We will continue to test some stuff after the back squat cycle. Friday will be the split jerk. I’ve adjusted the warm up reps down. The idea is to get ready for the big, single lift. If it feels heavy early, go down to singles. Split Jerk for load:#1: 3 reps @ 30%#2: 3 reps...Read More
***Always make sure you sign up for classes. NO 9am 8/5, 8/6, 8/9. No 12:30pm 8/9. No ROMWOD 8/5, 8/6, 8/9*** Over the next 3 weeks, I will continue to add in components to prepare out athletes for the 3s Company event on 28 August. I will also be adding this into the accessory work...Read More
*** NO ROMWOD or 9am on Thursday 8/5 or Friday 8/6. NO ROMWOD, 9am or 12:30pm on Monday 8/9*** Workout of the Day 21 Power Clean 155/1007 Handstand Walks across box15 Power Clean5 Handstand Walks across box9 Power Clean3 Handstand Walks across boxRead More
Workout of the Day 21.1 Revamped With a 15 minute time cap1 Squat Snatch 135/9510 Doubleunders3 Squat Snatch30 Doubleunders6/60, 9/90, 15/150, 21/210Read More
I’m not sure how many of you spent the entire weekend watching the CrossFit Games, but I did. I feel like this may have been the best iteration in a long time – maybe since 2018. The men’s, women’s and team fields were stacked, with interesting stories and characters. Not to mention we got a...Read More
We will do the CrossFit Games event 4 – wall climbs and heavy thrusters. The RX weight is obnoxious – I do not recommend this weight for anyone in out population. CrossFit.com recommends 95/65, which I think may be a little light. Come on in and find the right weigh to challenge you – for...Read More
On Friday, we will test our 5RM deadlift – with a twist! Instead of grabbing the bar and holding on for dear life, you will open your hands for 1 second at the bottom – or 8 fingers down. This technique was used in the CrossFit Games Last Chance Qualifier, but I remember seeing this...Read More
Normally, I try to switch up the single modality movements by switching around. Instead of just running, or just rowing, I like to do couplets or even triplets. But as long as we are setting benchmarks, we might as well test the 5k row. Get comfortable (guys don’t sit on your balls) and feet, hip...Read More
This is my favorite CrossFit workout. It has pulling, pushing and squatting – AND there is rest. What more could you ask for? Don’t forget to pick up where you left off. Workout of the Day “The Chief” Max rounds in 3 minutes of:• 135 pound Power cleans, 3 reps• 6 Push-ups• 9 Squats Rest...Read More
