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 at 70%.  Take 10 minutes to get warm, then get into the 5 sets of 3. Now, we will still be squatting this week, probably lots, just not on Monday.  Tuesday will be another 30 min OTM with HSPU, Squat Cleans and Wall Balls.  Snatch on Wednesday and Clean and Jerk Complex on Friday. Workout of the Day Strength/Skill Deadlift 5 sets of 3, 70% Conditioning AMRAP 15 Parking Lot Run 15 Kettlebell Swings 53/35 15/10 PushupsRead 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 complete.  Or use the cap.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 glance, 10 rounds with 11 Chest to Bar Pullups should jump out at you.  That’s 110 over the course of the WOD, which is a ton.  If you are great a C2B, I recommend breaking the sets early and often.  I feel like I am pretty good at them, and I may go 4-4-3, or 3-3-3-2, with 5 second breaks.  Outside of the first, and maybe the last round, I wouldn’t even attempt a big set.  I might do a big set of 8 or more to get the thing going, and just because I...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. First, I recognize Tuesday’s OTM was a shoulder destroyer, so I wanted to give your overhead a break on Wednesday.  There won’t be anymore pressing Friday or Saturday, although shoulder stability will be important. The shoulder strength session comes straight from CrossFit.com: 5 singles of shoulder press, 5 singles of push press, 5 singles of Jerks (push or split is fine).  The goal is to lift heavy, but some strategy should involved.  Ideally, you will increase the load on every set.  So, you may shoulder press 95-105-115-125-135, then push press 145-155-165-175-185, then jerk 195-205-215-225-235.  That...Read more