December?!?! Don’t forget about the White Elephant Party this weekend! Info on the Facebook Group or the whiteboard at the gym. Workout of the Day EMOM 22 – Work 30/Rest 30Minute 1 – Handstand PushupsMinute 2 – Power Clean 165/110At the beginning of every round, perform 10 doubleundersScore is total reps – including all DURead More
Alrighty, lets get serious about getting fitter-er over the holiday month. Things tend to get a little busy, but we still want to have a solid plan in place. Basically, every Monday will be a Front Squat/Burpee session. You will perform 5 recorded lifts, and 5 sets of burpees. Each week, record your best front...Read More
CrossFit at 9am and 10am – no squatting, I promise! I would never not lie to you. I am looking for interest in a skills clinic on 13 December. I would like to try to do 1 skill clinic per month until we hit the Open. Please hit us up a the gym or on...Read More
Every once in awhile, you gotta get a little weird. So, I give you the 2 for 1 wall ball shot. Here’s the key – that air squat must be fast! Pull your body down, drive up and be ready for that ball to come at ya. It can help to fire the ball a...Read More
Wednesday Classes 5:30am, 8:30am ROMWOD, 9am, 12:30pm, 4:30pm and 5:30pm. NO 6:30pm Classes. Thursday – Happy Thanksgiving! CLOSED Friday – 11:00am and 12:00pm Please get signed up for classes as usual! Workout of the Day 5 sets ofHalt: 2″ off floorHalt at kneeHang cleanClean PullScore is total of all lifts combinesYou may go up in...Read More
Next weightlifting session will be on Friday December 4th at 6:30pm due to the Thanksgiving holiday. Workout of the Day Shoulder press 1-1-1 repsPush press 3-3-3 repsPush jerk 5-5-5 repsEach set should build on the previous – ideally you will always go up in weightRead More
Remember how we talked about using the clean grip with the deadlift so we can focus on pulling power. Deadlift the weight like you could clean it. Well, now we are adding a little more clean. Workout of the Day 5 sets ofHalt: 2″ off floorHalt at kneeHang cleanClean PullScore is total of all lifts...Read More
As the weather gets colder, it takes a little bit longer to warmup. BUT if you have layers, the warmup goes quickly. We will be doing joggers again – but only special order at the moment. Hoodies will be on the list soon too! Sign up sheet will be on the glass case tomorrow. Workout...Read More
Next week is Thanksgiving. We will have a truncated schedule, with a normal schedule on Monday and Tuesday. On Wednesday the schedule is the same until the evening: only one evening class at 5:30pm. We will closed on Thanksgiving, and one class on Friday at 12pm – the workout is “Holleyman.” Look it up –...Read More
