And just like that we’re halfway through January! Remember: no 5:30pm or 6:30pm class tonight due to a staff meeting. Guided Training athletes will have access… as long as they bring champagne to share. CrossFit WOD for Champagne Friday 1/17 “NATE”AMRAP in 20 minutes: 2 muscle-ups 4 handstand pushups 8 kettlebell swings, 32/24kg Post score […]
If you weren’t in on Sunday feel free to do the actual version of the Rogue Qualifier: CrossFit WOD for Thursday 1/16/2020 AMRAP 10min 1000m row 30 cleans, 35/25/15kg 1000m row 30 jerks, 35/25/15kg The jerk is an actual jerk- the movement must involve a redip. Share score to whiteboard! Post-workout involves quad rolling on […]
CrossFit WOD for Wednesday 1/15/2020 ROGUE QUALIFIER 20.4 AMRAP in 6:00 3 box jumps overs, 24/20/16″ 6 deadlifts, 116/79/55kg 9 bar-facing burpees Share score to whiteboard! Post-workout should restore that posterior chain: arches of the feet, calves, hamstrings, glutes, and back. Starting with some Super Pigeon (:30+/position/side), and foam rolling the lower/middle/upper back. READ: Putting […]
Did Bobby just a.) stand up a clean?b.) set up for a jerk?c.) get a picture taken mid-thruster? CrossFit WOD for Tuesday 1/14/2020 Rogue Qualifier 20.2 for time (12:00 time cap)3-6-9-12 pullup squat clean, 61/43/29kg immediately into 12-9-6-3 bar muscle-up squat cleans, 84/57/40kg Share score/time to whiteboard. Post-workout should focus on the lats from all the pulling and the […]
CrossFit WOD for Mournful Monday 1/13 ROGUE QUALIFIER 20.3 AMRAP in 20:00 100 double unders 80 alternating dumbbell snatches, 50/35/20lbs 100 double unders 60 toes-to-bar 100 double unders 40 double dumbbell squat, 2×50/35/20lbs 100 double unders 20 strict HSPU Post time to whiteboard unless actually registered for the Qualifier, in which case enter your official […]
CrossFit WOD for Sunday 1/12 Rogue Qualifier Workout 1 AMRAP in 10:00 1000m row 75 thrusters, 35/25/15kg Post score to whiteboard. READ: An Open Letter About the Need for Greater Awareness of Caffeine Levels in Energy Drinks – Morning Chalk UpWATCH:
Thanks to everyone who came out to last night’s ski/snowboard waxing party. We hope you feel more empowered doing it yourself now! Missed it? It won’t be our only one for sure- keep an eye out for the next one here! CrossFit WOD for Saturday 1/11 CrossFit Linchpin Test 10 5 rounds for time: 15 […]
We prefer to see the shoulder blades move together towards the spine at the top of the pullup for better muscular recruitment and efficiency. The smaller muscles of the arms fatigue quickly so if your sets are small ask yourself “AM I PINCHING MY SCAPS TOGETHER?!” Tonight we are waxing snowboards and skis at 7:30pm. […]
In today’s workout we want a hard 8:00 cardio/stamina interval for max distance or reps. If you don’t reach the proper intensity it won’t feel like you accomplished anything and since we’re challenging your breath it’s okay to almost redline. You’ll just stop, catch your breath, then go again. We just want to challenge that […]
In most sports and activities coaches should have developed short and concise cues with their athletes as specific reminders to execute when needed. One that gets some eye roll for some reason in the Olympic Weightlifting community is “REACH!” as it’s not as specific with direction or what the athlete should be activating. We’d prefer […]
