Just gonna leave this here…. Workout of the Day Strength/Skill Handstand Work 20 seconds on 40 seconds rest 10 minutes Conditioning “Something.1” AMRAP 10 30 Double Unders (sub 50 singles) 15 Kettlebell Swings 53/35Read More
Workout of the Day Strength Snatch 10 minutes to warm up t0 65% of your 1 rep max THEN 1 set every 2 minutes: 1 No Hook No Foot from the Hang 1 Full Snatch Conditioning 4 rounds for reps – Fight Gone Bad Style Row for Calories Ball Slam 40/25 Situps RestRead More
Alright, we have done the same style OTM for about a month. I’m making a change, but I will say next week we will go back to the old style. Unless I change my mind. Again. For this workout, I am calling for 10 rounds of Chest to Bar Pullups, in 30 seconds of work....Read More
We had a skills clinic a couple Saturdays ago- and though I was super excited for those who were able to attend, I was bummed for those who didn’t or couldn’t. A Skills Clinic is a span of time for you to find out what you need to do to make that next step in...Read More
CrossFit at 9am and 10am. At 11:30am, we will have and Town Hall on the CrossFit Games Open. Workout of the Day 7RFT 7 Front Squat 185/115 7 Toes to Bar 7 Bar Facing Burpees At 10am, we will start with some Muscle Up workRead More
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...Read 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...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...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...Read More
