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

Workout of the Day Strength Hang Squat Snatch 1-1-1-1-1 Conditioning AMRAP 55 DB Hang Snatch, R5 DB Hang Snatch, L5 Lateral Burpees over the DB50/35Read more

1-2-1-2-1 – cool numbers for a date, but we like some rounder ones for the workout. Classic CrossFit is always a named WOD. Happy Thursday! If you have done Barbara before, get your times ready! Workout of the Day “Barbara” 5 rounds, each for time, of: 20 handstand push-ups30 deadlifts (95/135 lb.)40 sit-ups50 double-unders Rest precisely 3 minutes between rounds. (You must rest.)Read more

Workout of the Day AMRAP 25 300m/250m Row Parking Lot Run 15 Box Jumps 24/20Read more

Workout of the Day Task Tabata300 reps for time, following the pattern: 20 seconds of pull-ups10 seconds of rest20 seconds of push-ups10 seconds of rest20 seconds of sit-ups10 seconds of rest20 seconds of squats10 seconds of rest After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed.Read more