Tag Archive for: FL

Team Workouts will go on pause beginning next Saturday as we’re are going to practice running multiple heats for Saturday workouts. This will help to prepare for the format we usually run during the CrossFit Games Open (which starts at the end of the month).

More info on the Intramural Open and how you can play and join in on the fun next week!

One group runs through the workout while the other group judges and counts reps! Then after a short break you’ll switch roles.

Want to be better prepared? Take the Online Judges Course!

WORKOUT for Saturday 2/5/2022


5 rounds for max total reps:
Max-rep bench, .75BW
Max-rep pullups
Max-rep power kettlebell swings
Rest as needed

YGIG timing with a partner! Post scores to whiteboard!


To complete a proper, full-depth overhead squat you’ll need to be able to accomplish a number of goals:

a.) have adequate flexibility in the ankles, hips, thoracic spine, and shoulders
b.) be strong and stable in the ankles, hips, thoracic spine, and shoulders

There are tons of ways to develop all these points- practice and stretching being the best.

Ankles can be developed with things like the first position of the Snatch Positional Stretches, the hips with deep squats, the T-spine with foam rolling and keg stretching; the shoulders with dislocates/pass through and more overhead practice.

Because you gain better access to those positions you can then practice your lifts and accessory movements to fill that range of motion in with strength.

Shall we bring back our Barbell Classes in the new year? These classes provided athletes two tracks: 1.) an ongoing powerlifting program to develop back squats, presses, and deadlifts. General overall strength; and 2.) an olympic weightlifting program for those wanting improvement in their snatches and clean & jerks. These follow a specific strategy to supplement what goes on in our ongoing Strength & Conditioning classes.

WORKOUT for Monday 12/6/2021

5 rounds for time:
10 overhead squats, 40/61kg
15 toes-to-bars
200m run (rain or shine- be prepared!)

Post time to whiteboard!

READ: What Humanity Should Eat to Stay Healthy and Save the Planet – Nature