Workout of the Day Strength 5 sets of 3 Position SnatchAbove the Knee, Below the Knee, and 1″ off the ground Conditioning AMRAP 84 DB Hang Snatch, Left4 DB Front Squat, Left4 DB Hang Snatch, Right4 DB Front Squat, Right50/35Read more

Workout of the Day “What the Grip!?!” 5 RFT15 Deadlifts 185/13515 Toes to Bar15 HR Pushups 18m CapRead more

Brian has some things to say about this workout. At least that is what he just announced walking through the door. “This workout comes from Proving Grounds. I saw it on instagram. It feels Open-y to me. It’s short, and probably a little brutal. If you can do bar muscle-ups, do them in this workout – there is only 7. If you don’t have bar muscle-ups, the substitution is… NOTHING. Smash through your thrusters and burpees and then attack the clean and jerks like the barbell owes you money.” Workout of the Day “Proving Grounds” AMRAP 9Perform 7 rounds5 Thrusters 135/953 Bar Facing Burpees1 Bar Muscle UpAfter you complete the 7 rounds, perform as many clean and jerks as possibleRead more

Workout of the Day EMOM 24 Min 1 -8 Calorie RowMin 9-16 DB Push Press (switch every 5)Min 17-24 DoubleundersWork 40, rest 20Read more

This is our third week of progression squats on Monday, and our fourth week of wall ball drills. I hope you are settling into the process, understanding your numbers and pushing you limits. I was discussing this program with Victoria last week. Victoria is a strong young lady, but traditionally, lighter, vertically challenged athletes (like myself) struggle with big sets of wall balls shots. Victoria shot 18 straight, her first week, and set a goal for week 2 of 25. She hit that number. In week 3, she had a goal of 30 and hit that. I think these kind of battles are the essence of CrossFit – setting small – reasonable – goals, learning about your capabilities, trying to squeeze just a little more performance than the last time. If you don’t hit your target, that’s probably ok. You’ve taken the time to build a strong fitness foundation and...Read more