Join us for YOGA at 10am on Zoom!
RSVP via PushPress for meeting room info.
CONDITIONING for Sunday 9/12/2021
WORKOUT for Saturday 9/11/2021
Within 30 minutes complete:
400m lunge for time*
In remaining time BENCH to a heavy 3
Post time (*and steps) and bench weight to whiteboard!
WATCH:
Control of your spine is of paramount importance in exercise.
Not only do we want you to know when to keep it locked and aligned, but you should have control of each segment of your spine as well.
The hip extension is a hinge, the back extension is a bend, and the hip/back extension is both- articulating at each part of your spine on the way and on the way down.
WORKOUT for Friday 9/10/2021
hip extensions (or holds), strict dips, bicep openers
6 sets of a snatch + OHS, building in weight
AMRAP in 7:00
12 pistols
8 c2b pullups
4 power snatch, 43/61kg
Rest 3:00 then repeat.
Post both AMRAP scores to whiteboard!
READ: Learn how CrossFit Champion Tia-Clair Toomey-Orr Stretches for Squat Training – BarBend
Throwback Thursday: we did media for CrossFit.com back in the day. Here’s a workout video filmed at FCF 3.0 (which is now our neighbor Little Dog Garden)
SKILLS class is THE DEADLIFT
CONDITIONING for Thursday 9/9/2021
MOBILITY:
WORKOUT for Wednesday 9/7/2021
Wall walks, calf raises, tibialis raises then 10 kettlebell swings EMOM for 10 minutes
for time:
1k row
50 single-leg squats
30 hang cleans, 50/80kg
Post times to whiteboard!
WATCH:
SKILLS today covers the SNATCH. Classes at 7am, 1pm, 4:30pm, and 7:30pm.
CONDITIONING for Tuesday 9/7/2021
Labor Day is a federal holiday in the US to honor and recognize the American labor movement and the works and contributions of laborers to the development and achievements of the United States.
WORKOUTS for Labor Day Monday 9/6/2021
10am: Kinda TUMILSON
8 rounds for time:
200m run/250m row
12 “dumbbell burpees”, 2×35/50lbs
Post time to whiteboard.
11am: TOM
AMRAP in 25 minutes:
7 muscle-ups
11 thrusters, 50/70kg
14 toes-to-bar
Post score to whiteboard.
12pm: Championship FIGHT GONE BAD
5 rounds for max total reps:
1:00 max wall ball shots, 14/20lbs
1:00 max SDHP, 2×12/16kg kettlebells
1:00 max box jumps, 20/24″
1:00 max push press, 25/35kg
1:00 max calorie row
Post score to whiteboard.
READ: Hero and Tribute Workouts – CrossFit
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Join us for YOGA at 10am on Zoom with IVAN.MVMT
RSVP via PushPress for meeting room info
High Intensity Interval Training for Sunday 9/5/2021
WORKOUT for Saturday 9/4/2021
front squat 6 sets of 5 reps.
(If you have a recent 1RM go 50/5, 65/5, 75/5, 85/5 (2), 85/5+)
5 rounds for time:
50 double unders
15 deadlifts, 38/52kg
7 bar muscle-ups
Post time to whiteboard!
READ: Mariah Moore Brings 2018 CrossFit Games Documentary Back to Life – MCU
Accessory work usually accompanies the “big lifts” in strength progressions. These help develop parts of the body to improve the lift, or to shore up the weak links in the chain. Traditional bodybuilding was born from the strength sports of yesterday and have become more appealing to the masses since it’s all visually pleasing.
WORKOUT for Friday 9/3/2021
snatch to a heavy single in 15 minutes
*55-65-75-85-95 (3)
3 rounds
8-12 Sumo deadlift
8-12 GHR/Nordic curls
3 rounds
10-15 seated good mornings
10-15 push press
3 rounds
30 tibialis raises
30 FHL calf raises
Post heaviest snatch to whiteboard!
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