More on this weekend tomorrow- This week we will continue our Olympics and squatting. BUT some slight changes. Like my FAVORITE snatch exercise. The No Hook No Foot. For many, taking the hook grip and foot work out of the equation, may mean the barbell will not jump as high as you are used to....Read More
The Festivus Games are here and we are ready for it! Judges/Volunteer briefing starts at 8am, Athlete briefing starts at 8:30am and first heat begins at 9am.Read More
Still interested in judging/helping? You get one of these bad boys… Tomorrow night will be a Pulling Gymnastics class! Let’s get on the rig at 6:30pm. Workout of the Day Strength In 20 minutes build to a Overhead Squat double from the rack. Conditioning AMRAP 7 7 Single Arm OHS 50/35 7 Other Single Arm...Read More
It’s always good to look back on our history. I know I’ve explained it before, but Fight Gone Bad was created by Greg Glassman, but named by…? https://youtu.be/DC19O4cgvp4 Workout of the Day Strength 2 Position Clean Plus Jerk Just above and just below the knee. Take 20 minutes to build to a heavy set Conditioning...Read More
Judges – don’t forget to brush up on the standards for Saturday’s competition. If you are volunteering, but don’t want to judge, don’t worry – there are other jobs to be had:) Workout of the Day “Fight Gone Bad“ Three 1 Minute rounds of:Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)Sumo deadlift high-pull, 75/55 pounds...Read More
*** NO OPEN GYM THIS WEEK*** We are looking for a couple more judge for this Saturday’s Event. Please text Alison with your name and t-shirt size. Judges will need to be available for briefing at 7:30am. First heat will start at 8:30am, with each new workout starting on the half hour. ALSO – There...Read More
This week will lead to the Festivus Games on Saturday. I will change the program slightly this week our 3 position lifts will change to 2 position – position 2, and what we will call 2.5 – just below the knee, but off the ground. This will allow you to go heavier, but the focus...Read More
CrossFit on Saturday 9 and 10 – it has nothing to do with 4/20. Sorry Cheech! Workout of the Day 10 RFT 5 Chest to Bar Pullups 5 Shoulder to Overhead 5 Power Cleans 5 Handstand Pushups 135/95Read More
Getting prize bags together for the Festivus Games! You can still sign up until 4/20 Workout of the Day Strength Build to a heavy TRIPLE in 20 minutes Conditioning AMRAP 15 100 Ft Walking lunge 15/10 Calorie RowRead More
Happy Birthday to Coach Chance on Thursday! If you see him around, give him a big high five:) Workout of the Day Strength 3 Position Clean and Jerk Start from 1.5, then 2 then 3. High to Low. Conditioning 400m 100 Double Unders 50 Toes to Bar 100 Double Unders 400m Run Time Cap 20...Read More
