The video is for the SATURDAY workout. This is the weekend of the CrossFit LiftOff. That means we will max out on Friday, look and do the workout on Saturday. Lift heavy, diagnosis slam some bars, cure high five your friends on Friday. Saturday should be a fun one, so come on out and get...Read More
If Thursday’s workout looks familiar, site it is. We did this one about a month ago. As a reminder, health the CrossFit LiftOff is this weekend. The goal is to do something that is challenging, but won’t leave you too sore or your central nervous system fried. And if you become sore, or fry your...Read More
Don’t let it be said I don’t have a heart. Wednesday’s workout was originally planned to be a Bar Facing Burpee-fest (there were 90 of them). But after the Bar Facing Burpee-fest, generic on Monday, I adjusted Wednesday. Instead, you get a mile of running. You’re welcome! Workout of the Day 30 Power Snatch 800m...Read More
Looking for something to do with that leftover candy? Whether you tricked (;)), pharmacy treated or boo-ed your way through last night, approved chances are you have some leftover sweet stuff mocking you around the house. I am writing this at 3:56pm and my kids are pretty much already at each others throats and that...Read More
We have finished the current Milo program – we will test it with the first part of our Halloween Monster Mash . The “Monster Mash” concept was created by Pat Sherwood at CrossFit Linchpin. He posts one every Monday. But Monday’s one is my creation. Although I am stealing parts of this – like the...Read More
Normal Saturday hours 9am and 10am Workout of the Day 4RFT 25 Handstand Pushups 25 Kettlebell Swings 53/35 25 Box Jumps 24/20 As always, click plenty of substitutes abound for the HSPU. Read More
For Friday’s conditioning workout, information pills depending on the class size, be prepared to juggle what you do first. You may need to begin with the Run/Burpee piece to ensure rowers are open. If you are supposed to be rowing, but they are all taken, either wait until one opens or do 12 Burpees. Be...Read More
Some pretty good wallball efficiency tips from CrossFit Invictus. Each one of these tips are things all our coaches have said over the years. Just keep hammering the basics. Thursday’s workout comes from CrossFit Mayhem. But this mash of Karen and Grace deserves a name. It’s kind of like a hamburger – the WB are...Read More
On Wednesday we will be working the overhead position from behind the neck. Generally, # 40mg this is our strongest overhead position – you don’t have to push the bar back, cost you just push up. If you are going to try and put your maximum load over your head, this is probably how you...Read More
The CrossFit Games LiftOff begins on November 3. This is the second year of the online event. You can sign up or just play from the cheap seats. The format is a max effort snatch, advice clean and jerk and a metcon. Much like the Open, if you go to CFO, you will perform these...Read More
