If you head to Youtube and search CrossFit Snatch All Blacks, you will see a series of videos in which Coach Burgener breaks down the lift for a New Zealand Rugby player. Starting Wednesday, we will begin a new weekly Snatch progression. The session will last 20 minutes – the first 10 to warm...Read More
It is January 2nd…that means we are officially out of the holiday season – no more excuses for parties, cookies and drinks. So where do you go from here? Pure Pharma has put together a FREE 4 week challenge that is NOT horribly restrictive and encourages happiness. WHAT? It is called the Good Life Challenge....Read More
Happy New Year! We hope you had a great break and, after being jolly, are ready to get back in some serious training. We will start the new year with a cycle to get ready for the Open, which starts in the end of February. Monday will be a build to a 2RM Front Squat,...Read More
On New Years Day we will be celebrating the beginning of 2017 with a WOD at noon. We would love for you all to come and join us….in whatever state you are in. We are loaded up with Coconut Water to rehydrate you from your NYE Fun. Workout of the Day 9am CrossFit 10am Advanced...Read More
If you have had this week off and have been traveling – we missed you:) Tomorrow is the last day of our shortened schedule. Classes at 5:30am, 9am, 4:30pm and 5:30pm. Regular schedule on Saturday and back to the regular routine on Monday. We will have a WOD on noon on New Years Day –...Read More
Thursday hours are: CrossFit at 5:30am, 9am and 5:30pm. All Access is this Thursday at 8:20am. Friday hours are the same – except no All Access. For the workout, start each round where you left off on the last round. So, if you completed 2 rounds plus 2 Muscle Ups in round 1, begin the...Read More
CrossFit at 9am and 4:30pm and 5:30pm. The workout today is the same as Open 14.4 – the HSPU will go up 3 every round. The weightlifting, which will be the snatch, goes up by 3 every 3 rounds. Workout of the Day Strength/Skill Snatch Build to a heavy single in 20 minutes Conditioning...Read More
Remember – no 6:30pm classes this week. So tomorrow, only classes at 5:30am, 9am and 5:30pm. All Access at 8:30am is on. We will test the Back Squat after our 3 rep build. Instead of just squatting, we will take 10 minutes to build to a Hang Squat Clean double. This is not the point...Read More
Just one class today, at 9am, We will Back Squat Max Effort on Tuesday. Remember, for the remainder of the week, there will be no 6:30pm classes. Workout of the Day “Wittman” 7 RFT 15 Kettlebell Swings 53/35 15 Power Cleans 95/65 15 Box Jumps 24/20Read More
