Workout of the Day Alternating OTM 20 30 Seconds Hand Stand Push Up Rest 30 Seconds 30 Second Squat Cleans 135/95 THEN OTM 10 30 Seconds Wall Ball Shots 20/14 Read More
“Sean” was a brutal the workout – the amount of squatting involved, the number of folks at the gym, and the loading of squats from last week have left me to do something I never do – we are not squatting on Monday. Instead, we will deadlift – same rep scheme as our lifting, all...Read More
Workouts at 9am and 10am. At 10am, we will practice muscle up, then get into it. Workout of the Day “Sean” 10 RFT 11 Chest to Bar Pullups 22 Front Squats 75/55 Use at 20 minute cap as needed. We will cap at 9am – at 10am you can go until all 10 rounds are...Read More
On Saturday, we will perform the CrossFit Hero workout “Sean”: 10 Rounds of 11 Chest to Bar Pullups and 22 Front Squats 75/55. At 9am, we will time cap this workout at 20 minutes. At 10am, we will like practice Muscle Ups for 10 minutes, then do this workout without a time cap. At first...Read More
**** SWEAT, SIP & SHOP has been moved to Sunday, February 25th at 11am. Open gym for makeup Open WOD’s will be from 12-2pm – you can even get some shopping in:)*** The post title is slightly misleading – it’s a day for you to make some decisions about how you want to treat your workout....Read More
We currently have an amazing group of athletes for the Open. But YOU might not be a part of it just yet. It is easy to sign up – just click here. Need help with it? Ask Alison when you are in the gym. Team fun, exciting challenges, costumes…. Oh we are great with...Read More
Workout of the Day OTM 10 30 seconds Handstand Pushups 30n second rest For scaled use holds or progressions Directly into OTM 10 30 seconds Double Unders 30 seconds of rest Use this opportunity to practice Doubleunders Directly into OTM 10 30 seconds WallBall Shots 20/14 30 seconds of rest Read More
We had a great time of Saturday with the workout “The Chief.” I will continue to post our upcoming Saturday workouts until the Open starts in 2 weeks. I’ll give some strategy ideas or ways to scale to make the workout “work” for you. This week, the workout will be “Sean” – 10 rounds of...Read More
This is a post from 2013. My opinions about “The Chief” are the same NOW as they were then. Please forgive the typos. “Wednesday’s Benchmark WOD is “The Chief.” This is a fun WOD – if any of this stuff can be considered fun. I think the reason that it is fun is because the...Read More
Gloria and Sarah G are confirmed members of the 10,000 swing club! Great work ladies! We are looking for other swingers – the kind that potentially swung a kettlebell 10,000 times last month. We had a board tracking system, but that is not a fool proof as it seems. Workout of the Day Strength/Skill MisFit...Read More
