Thursday will be another workout to prep some of the big movements from the upcoming 3s Company comp – HSPU and Devil’s Press. HSPU – we do em all the time. Devil’s Press – we never do it. It’s a bit of a pain as it requires 2 DB, so we’ll be alternating work stations...Read More
Not only did our superb coaches step up for us to have a family vacation, now they are stepping up once again to take the wheel while we confirm our health – wink, wink. Make sure you give them a high five and a thank you. That being said – it is SUPER important to...Read More
Bunco on Friday night! $11 to play – selfish potluck. No experience necessary, very small learning curve:) Workout of the Day 5 Rounds4 Bar Muscleups40 DoubleundersRest 5 minutes20 Bar Muscleups200 DoubleundersRead More
We will continue to get you prepped for the 3’s Company competition coming 28 August. We have over 25 teams signed up and ready to rock, so we will get you ready. We will be starting a clean/front squat cycle next week. The cycle is 10 weeks longs and in the early stages it will...Read More
We will continue to test some stuff after the back squat cycle. Friday will be the split jerk. I’ve adjusted the warm up reps down. The idea is to get ready for the big, single lift. If it feels heavy early, go down to singles. Split Jerk for load:#1: 3 reps @ 30%#2: 3 reps...Read More
***Always make sure you sign up for classes. NO 9am 8/5, 8/6, 8/9. No 12:30pm 8/9. No ROMWOD 8/5, 8/6, 8/9*** Over the next 3 weeks, I will continue to add in components to prepare out athletes for the 3s Company event on 28 August. I will also be adding this into the accessory work...Read More
*** NO ROMWOD or 9am on Thursday 8/5 or Friday 8/6. NO ROMWOD, 9am or 12:30pm on Monday 8/9*** Workout of the Day 21 Power Clean 155/1007 Handstand Walks across box15 Power Clean5 Handstand Walks across box9 Power Clean3 Handstand Walks across boxRead More
Workout of the Day 21.1 Revamped With a 15 minute time cap1 Squat Snatch 135/9510 Doubleunders3 Squat Snatch30 Doubleunders6/60, 9/90, 15/150, 21/210Read More
I’m not sure how many of you spent the entire weekend watching the CrossFit Games, but I did. I feel like this may have been the best iteration in a long time – maybe since 2018. The men’s, women’s and team fields were stacked, with interesting stories and characters. Not to mention we got a...Read More