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Monday 4/12

IN-GYM WORKOUT for Monday 4/12/2021 Rowing 1:00 at each stroke rate: 18, 24, 30, 36 then Junk Yard Dog followed by 50 slam ball for time every minute on the minute for 20 minutes: a. 15 bell ball b. max calorie row then for time: 40 front squats, 30/50/70+kg 40 handstand/hand-release pushups Post time to […]

Sunday 4/11

HIGH INTENSITY INTERVAL TRAINING for Sunday 4/11/2021 then join us immediately after at 10am for YOGA with IVAN.MVMT on Zoom. RSVP via PushPress for meeting room info.

Saturday 4/10

Pls send good vibes for Zheng as she made it to the Quarterfinals of the 2021 CrossFit Games! On Thursday five more events were release and she has to complete all of them in the online competition this weekend. IN-GYM WORKOUT for Saturday 4/10/2021 Prep Jumping jacks Long lunge + twist Lateral lunge Chris Farley […]

Friday 4/9

Everyone seems to have a foam roller at home, but do they use them frequently enough? We squat often so you should center quad roll. We go overhead frequently so you should T-spine roll and side roll. We pull weight from the ground all the time so you should roll out the glutes, hamstrings, and […]

Thursday 4/8

If you don’t possess awesome mobility in your fingers/hands/wrists/forearms/shoulders you may find that holding a barbell in the rack position leave your wrists sore and uncomfortable. We can improve this position temporarily by keeping the hands open, bearing the bar onto the delts with the fingers preventing forward slippage. CONDITIONING for Thursday 4/8/2021 DREIDEL AMRAP […]

Wednesday 4/7

Do you prefer to hang on bars with an open or closed grip? A closed-grip activates your forearms for a stronger clasp on the bar, but because of that activation your grip gives out sooner. An open grip is more comfortable (especially those with smaller hands), but doesn’t guarantee secure contact. Depending on the exercise […]

Tuesday 4/6

Elbows should break outwards on the way down to keep the bar close for better barbell cycling. CONDITIONING for Tuesday 4/6/2021 HYRULE 21-15-9 reps for time: goblet squats pogo burpees 3:00 rest then 15-12-9 reps for time: goblet squats pogo burpees Post times to comments! READ: 9 Healthy, Frozen Bulk Foods That Save Families Money […]

Monday 4/5

Using your journal allows you a better understanding of your progress as well as your IN-GYM WORKOUT for Monday 4/5/2021 EMOM x 24 minutes a. 8/12/18 calories b. 12 box jumps, 12/20/28” c. 3 cleans + 1 jerk, increasing weight every round Post heaviest CCCJ loading to your journal and the whiteboard. READ: The Trader […]

Sunday 4/4

Sun salutations on a Sunday Our NEW SCHEDULE begins tomorrow! RSVP via PushPress up to 48 hours prior to the class. YOGA for Sunday 4/4/2021 Please RSVP via PushPress for all the Zoom meeting info! CONDITIONING for Sunday 4/4/2021