This week we will re-establish our 1RM on the Deadlift (Monday), Bench Press (Wednesday) and Back Squat(Friday). This has been an excellent program to build strength, endurance and durability. If you are experienced it may not be the best program for 1 RM strength. If you don’t PR, don’t be discouraged. All of the pulling,...Read More
Because we missed Murph on Memorial Day, which has become national Murph day, we will knock it out of Saturday. We will only run 1 heat. We will kick off at 9am, and hopefully start the workout by 9:20am. If you are concerned about the volume, it is easily scalable. You may also partner or...Read More
We’ve done all of these additions to the row WOD… now just ROW. Tell us what is worse when you are done. Workout of the Day Back Squat 1 set of 10+ @ 75% Conditioning Row 2k 🙂Read More
Hey kids! Remember weightlifting? It’s an Olympic Sport? Lift a heavy barbell? Put it over your head? Ringing any bells? With the Open and the current power lifting cycle, not to mention my recent infatuation with dumbbells, we haven’t spent a ton of dedicated time on the Snatch and Clean and Jerk. That will change...Read More
Make sure you keep up with our currents events on Facebook. We have a few parties in the works, as well as a local organic farm coming out to talk about their chickens on the 27th! We are over halfway through the Bust the Leaky Gut Challenge. I can’t wait to hear how everyone is...Read More
Workout of the Day 1 Minute On -1 Minute Off 75 Deadlifts 95/65 75 Hang Power Cleans 95/65 75 Shoulder to Overhead 95/65 One barbell – Scale appropriately. Just be careful on the deadlifts – We have never done a deadlift this light. Make sure you lock in...Read More
After a few strange weeks, we will return for the final week of our strength cycle. Nxt week, we will re-test our 1 rep max and talk about doing the classic CrossFit workout, “Linda” – also known as “3 Bars of Death.” We will do “Murph” on Saturday. Do your hand care this week. Congratulations...Read More
Philly Skyline WOD this morning was the best. Get a rower and a partner then order up one beautifully sunny day and a view of a major city. Set a timer for 20 minutes and then row 10 calories while the partner performs 15 air squats. Switch back and forth for 20 minutes. Shower and...Read More
