We have a sweet goals board, but there’s a problem with it – people are already reaching their goals! We had 4 athletes – Amie, Brad C, Brooke and Cameron get their first bar muscle ups in the last couple of days. We are going to continue pushing the skills – we will work Ring Muscle Ups again Thursday, along with Doubleunders and rowing. To continue to hammer skills, we are going to work a skills clinic on Saturday morning at 9am. Instead of the pressure of the workout, we will slow down a little bit, focus on the movement, get some one on one coaching so you can get drills to help you meet those goals. We will be focusing on pull-ups, toes to bar, Handstand walking and pushups double under and more. It’s never too late to give your late arriving white elephant gift. Workout of the Day Strength Deadlift,...Read more

CrossFit at 9 ands 10 on Saturday. I missed out on the Bar Muscle Up, so I want to give it some love. And yes, there are more Squat Cleans – but they are heavy! As always – this is scalable Workout of the Day 10RFT 3 Bar Muscle Ups 4 Squat Clean 155/100 5 Box Jumps 30/24Read more

Huge CONGRATULATIONS to Amie, Brad C. and Cameron who got their first muscle-ups tonight. Both Amie and Cameron have spent significant time on the transitions and the skills needed to get up and over the bar. Brad just tried for the first time and is freakishly capable of anything, BUT he does the drills. The muscle-up of any kind is a huge physical accomplishment. We want to use these sessions to give you the tools you need to muscle-up.  It doesn’t hurt to have Coach Jess, the gymnastics whisperer, in your ear during practice either.  (Below: When Coach Wendy says “SNAP” you SNAP. Workout of the Day Strength Deadlift 4 sets of 8+ at 55% of your 1RM Conditioning AMRAP 9 9 Hang Squat Cleans 75/55 18 SitupsRead more

Thursday will be similar to last week, some skills that you may see in the Open, worked with a Muscle Up. Tomorrow will be a Bar Muscle Up skill day. Like last week, you can work the transition with lowered bars, jumping MU, or Bar MU. If space allows, you may try banded MU as well. Workout of Day OTM 30, 30 sec work, 30 second rest Minute 1 – Row for Calories Minute 2 – Box Jump 24/20 Minute 3 – Bar Muscle UpRead more

If you have been looking at the CrossFit main site, they have been bringing the ruckus on the strict movements.  Strict pull-ups have come up on at least 3 workouts since the new year. We will begin sprinkling them into the programming, because it’s just good for you. Workout of the Day Strength Back Squat 8 sets of 4, 65% Conditioning AMRAP 7 Perform as many Thrusters 65/45 as possible At the top of every minute, perform 5 strict pullups. If this is too many, go down to 3. If you do less than 3, do 3 kipping pullups. If you can’t do 3, do 2 or 1. If you can’t do 1, do 5 body pullsRead more