We are in week 6 of 6 for our strength program – these will be heavy sets, and there will be a lot of reps. Hopefully you have been getting stronger and more durable, so this will be easy. Or you will have some high gravity days and the bar will be heavy. It is...Read More
CrossFit at 9am and 10am on Saturday At 10am, we will start with some heavy power clean and jerks Workout of the Day 0:00 to 4:00 50 Burpees to Plate 4:00 to 8:00 50 Wallball Shots 20/14 8:00 to 12:00 40 DB Clean & Jerks 50/35 12:00 to 16:00 40 Box Jumps and Overs 24/20...Read More
This is week 5 of 6 of our current strength program. Week 6 will go up to 90-92%. This should be heavy and require a bunch of effort. Following week 6, we will test 3rm in week 7 and re-test 1RM in week 8. I have a gnarly from CrossFit West that Denny recommended...Read More
I’ve never seen the box jump over technique explained quite this way. But I’m going to give it a try tomorrow. It seems like it may turn me into a motor moron, though. Workout of the Day 5 Rounds for Reps In 2:30 minutes, perform 15 Toes to Bar 10 Burpee Box Jump and Over...Read More
“Murph” is coming up! If you ordered a t-shirt, it should be arriving by the 25th – ready to wear for the 26th! Workout of the Day Strength/ Skill 2 Position Snatch Work from just above the knee and just barely off the ground. Build to a heavy set in 20 minutes Conditioning “Murph Training”...Read More
For Tuesday’s workout, the idea is to complete 3 complete deadlift, 2 complete power cleans, and 1 thruster. No squat clean into thruster this time. To earn the newly coveted *, you must perform each round unbroken. Workout of the Day Gymnasty EMOM 5 20 Seconds Handstand Work/40 Seconds Rest Conditioning AMRAP 15 3 Deadlift...Read More
We are in week 5 of 6 for our current strength progression. The sessions should be getting very heavy, especially with the high number of sets. Sets 4 and 5 may be challenging. Make sure you are taking rest between sets after warming up properly. We will be doing “Murph” as a gym on Saturday,...Read More
Classes at 9am and 10am. At 10am we will be doing snatch balance familiarization. Saturday’s workout is 3 back-to-back couplets from CrossFit.com. 3 Rounds 5 Snatch 5 Bar Muscle Up 3 Rounds 15 Deadlifts 30 Air Squats 3 Rounds 5 Cleans 5 Bar Muscle Ups Men 155 Women 100 Read More
Thursday’s work out has no lifting or any other skills associated with it – Chest to bar Pullups and Doubleunders. It’s a version of Open 17.5 – the idea is to do the C2B in a big of sets as possible, but quickly. If you do 9 straight, but stand around waiting to go, maybe...Read More
