There are two great options for your overhead squat grip-width:

  1. Use the same grip you use for the snatch
  2. Use a grip slightly-closer than (1.). Although it requires more mobility, it’s definitely more stable.
  3. (Bonus) Front squat if the overhead position isn’t stable. You’ll still have to keep a vertical torso to be successful for the volume of reps required today.

Elise and Michi


+ “Own” the Weight: Moving Beyond PR-Dominated Thought – Beyond the Whiteboard

CrossFit WOD for STAR WARS DAY Friday, May the Fourth (Be With You)


5 rounds for time:
400m run
15 overhead squats, 43/29kg

Performance: 52/38kg
Fitness: front squats, 35/25kg

Post time to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 3/3

squat (of choice) max, rack jerk max

Come to the Foundation Barbell Town Hall Meeting this Saturday 5/6 at 10am.

Gymnastics Strength WOD

still rings, hamstring development

Kettlebell WOD


Simple & Sinister

Manny stands the barbell to lockout as Devin judges the rep


+ 2018 CrossFit Games Tickets – CrossFit

CrossFit WOD for Tuesday 4/10

2 rounds for max reps:
2:00 presses, 61/43kg
1:00 rest
2:00 front squats, 102/65kg
1:00 rest
2:00 deadlifts, 143/97kg
1:00 rest

Post reps completed to whiteboard.



EMOM 1:00 x 10
10 double unders
8 squat jacks
6 slam balls
4 pushups


4 rounds, 1:00 on/:30 active recovery
curtsy lunge with DB curl / tuck jumps
DB squat flow / jumping jacks
AB complex / mountain climbers


10-to-1 LADDER: burpee + shuttle sprint

(10 burpees, 10 sprints, 9 burpees, 9 sprints, 8/8, etc…)

Gymnastics Strength WOD

scap flow
lat mobility
butterfly pullup practice
muscle-up development