On Saturday,  January 28th, at 11:30am we will be having a Town Hall Meeting(big fans of Parks and Rec) about the Open. You should attend if: a. You are planning on participating in the Open b. You are planning on coming to the gym during the Open c. You have heard of the Open, but aren’t really sure what it is d. You have no idea what the Open is   I think that should about cover ALL categories of Athletes we currently have at the gym. The Open is fun for everyone, and as I (Alison) might have stated in a few of my classes, even if you are not participating in the Open, you are participating in the Open. If you have specific questions but cannot make the meeting, let us know! We will give a rundown on Sunday night’s blog post. Come join us Saturday  to chat:) Workout of the Day Strength...Read more

Workout of the Day AMRAP 20 21 Deadlifts 155/100 15 Handstand Pushups Parking Lot RunRead more

Lots of good mobility stuff from Barbell Shrugged.  I would go ahead and jump to 3:18 is you have ever heard a CFO coach talk about the overhead squat – this is stuff we talk about every time.  But review is good.  Later in the video are a bunch of good range of motion and mobility tests. Workout of the Day Strength/Skill Hang Snatch/Full Snatch Perform 2 Every 2 minutes for 10 minutes. Take 10 min to Warm Up.  Build to 65%.  If possible, catch every Squat in the Overhead Squat position Conditioning AMRAP 7 Overhead Squat 95/65 Chest to Bar Pullups Rounds go 3, 6, 9, 12, 15, 18, 21, etc…how high can you go???Read more

  This might be a totally “duh” statement… but my mobility poses are gonna look different then yours- guaranteed. No better, no worse,> but DIFFERENT! I feel the need to reiterate this because it seems some get discouraged working mobility practices due to their stretches or poses looking different and they assume it’s because they are completely inflexible.  Or even worse, they stop the practice because in order to do the stretch like the person next to them, they are in pain for 4 freaking minutes… Who the heck wants to continue to do something that puts them through crying fits?!-benchmark Crossfit workouts aside.  I’ve picked up a couple of tips, or things to think about, along the way in my mobility journey through ROMWOD (a programmed mobility workout; Range Of Motion Workout Of the Day). First and foremost, enjoy the journey. You are doing mobility work to improve yourself,...Read more

This will be a standard week as we enter into “Open Season.”  We will Front Squat on Monday, do the 30 minute OTM on Tuesday (with High Box Jumps), Snatch on Wednesday, big conditioning session on Thursday and Back Squat on Friday. Workout of the Day Strength/Skill Front Squat Take 20 minutes to build to a Heavy 2.  This should be around 75-80% of 1RM. Conditioning AMRAP 12 30 Doubleunders 10 Hang Power Snatch 75/55 on Odd Rounds 10 Thrusters on Even RoundsRead more