CrossFit WOD for Tuesday 12/10 strict muscle-up development, then 7 rounds for time:400m run3 power snatches, 70% of 1RM snatch Post time to whiteboard! COOLDOWN– Sink stretch 2:00 minutes– KB sotts press 10 reps/arm x 2– Banded chair stretch 90 seconds/side x 2 HIIT WOD12pm, 6:30pm READ: 5 Mobility Focal Points for Athletes With a […]
This Saturday at 12pm is our BRING-A-FRIEND CrossFit Class – this is a class designed for everyone! Those who have never done a proper CrossFit workout before to those who have been CrossFitting for years, and all in between. We thought why not support our local community as well? So we’re requesting a small donation […]
CrossFit WOD for Monday 12/9 4 rounds for time:30 unbroken double unders -OR- 10 triple unders30 bumper ground-to-overhead30 overhead bumper lunges 20/15/10kg. 20:00 cap. Post score to whiteboard. COOLDOWN– Foam roll the upper then lower back– Calf stretches BARBELL CLUB We’re in Week 2 of our December cycle. Powerlifting hits another Dynamic Effort + Max […]
Let’s see if all these weighted step-ups transfer to single-leg squats! CrossFit WOD for Friday 12/6 strict (chest-to-bar) pullupsevery 2:00 x 2 (1-2-3-2-1) AMRAP in 10:00 4 side-to-side pullups 6 side-to-side plyo pushups 12 alternating weighted pistols, 15/10/5kg Post score to whiteboard. READ: CrossFit VS the National Strength & Conditioning Association: Judge Orders Terminating and […]
CrossFit WOD for Thursday 12/5 Every 2:00 for 20:00 3 power snatches 6 back squats Ideal weight is 70/50/35kg. Post weight used to whiteboard. READ: Black Friday/Cyber Monday Deals and Sales Megathread – r/CrossFitWATCH:
What’s the best method for you, individually, for rowing calories? It’s not necessarily the form we ask for when going for a long period of time. I know that if I do half-slides and focus on driving my heels down to extend while cranking with my strong low back and arms then I maximize my […]
CrossFit WOD for Tuesday 12/3 10 rounds for time:35 double unders15 wall ball, 20/14/8lbs to 10/9′5 bar muscle-ups Compare to 10/9/2019. Post time to whiteboard! READ: Where Are They Now? The Last 6 CrossFit Games Rookies of the Year – Heat On MindedWATCH:
It’s that time of year where we bundle up and spend time with our loved ones. As December calendars get filled up we find many athletes asking us “WHAT’S THE WOD” over and over. It’s great because it means they care, so we’ll do what we’ve done the past couple of years so you can […]
If you plan to workout during the Holiday break remember to RSVP for classes! Thursday and Friday we’ll have 9am, 10am, and 11am. Saturday and Sunday will be normally scheduled. CompEx gets a very special session at 7am on Thursday! CrossFit WOD for Wednesday 11/27 back squat 50/5, 65/5, 75/5, 85/5+ AMRAP in 20:002500/2000m rowthen […]
CrossFit WOD for Tuesday 11/26 strict muscle-up practice, then 4 rounds for time:25 thrusters, 43/29/20kg5 muscle-ups Post time to whiteboard! Today’s Pullup Ladder: 3(1-2-1) HIIT – 12pm and 6:30pm READ: Ben Bergeron Urges Everyone to Compete in Life at His First TED Talk – Morning Chalk UpWATCH: Traveling This Holiday Weekend? Try some AIRPLANE MOBILITY!
