Sheena C demos the “perfectly-vertical kettlebell swing” that we like to use for workouts like HELEN and its many variations. ARTICLES + The Formula For a Better Run – Aerobic Capacity CrossFit WOD for Volume Tuesday 1/10 Double Pyramid HELEN for time: 1200m run 63 kettlebell swings, 24/16kg 36 pullups 800m run 42 kettlebell swings, […]
This past December we were asked by Sharla to participate in the Swedish Cancer Institute Holiday Family Program. We received wish lists for two families and helped fulfill their requests for the holiday season. Family #2 was overwhelmed and heartened with the items they received – the mother of the family thought she was just going to get a […]
Burpees, when done with the Freestyle Connection method (linked video below), should be considered cardio as it remains low-powered, but rhythmic and repeatable for a long period of time. [1.] straight legs, bend over, [2.] sprawl back to lay down, [3.] pushup to arch (squeeze butt to protect low back), [4.] jumping good morning, [5.] clap […]
Odd object carries. CFSLU circa 2012 While we train with standard equipment most of the time, odd objects are great training tools simply because it emulates how you act among moving things when NOT inside the gym. ARTICLES + The Big Secret I’ve Been Keeping From My Skater Bro Friends – The Stranger + The Many […]
It is the new year and we have all made our 2017 goals…right? Join us and make your fitness a priority. Our next Foundations On-Ramp Program begins Tuesday, January 17th. This program is a 12-class series over four weeks. There are three course options to choose from: Morning session – 7:00 AM on Tuesdays & Thursdays. Saturdays at […]
G$, the chief THE CHIEF is a fun interval test to see how much work you can maximize per round, but repeat for multiple times. What is your drop off like, if any? Could you add another round in to each of your cycles? Which of the three exercises hold you back? Which of the three exercises lend […]
Personally these two topics are the most important parts about any type of training, whether it be for weightlifting, kettlebell, mobility, or CrossFit. You first and foremost have to understand that to reap the benefits of any programming, you have to be both consistent and honest with all the factors that go into your training. […]
Gus (via TomBoyX) So proud of this dude. Read the interview with Gus about his CrossFit journey in the article below. ARTICLES – An Athletic Journey: Gus Lanza – Tom Boy X ANNOUNCEMENTS – This Saturday 1/7 – Community Class at 12PM, all members, friends, first-timers, and visitors welcome! – Saturday, 1/21 is our Annual Winter […]
ARTICLES + The 3 Building Blocks to Performing a Proper Dip – Breaking Muscle CrossFit WOD for Skills Wednesday 1/4 front squats 3x5x70, then CINDY AT AN ANGLE AMRAP in 20 minutes: 5 ring rows 10 ring Dips 15 perfectly-vertical kettlebell swings, 24/16kg Olympic Weightlifting WOD Day 2: front squat, 3-position clean, BtN jerk, GHD work. Day 1 […]
If the legs drive first and foremost, and the shoulders stay in front of the hips for as long as possible, then you potentially get more use out of the hamstrings and glutes. If you can engage these muscles then you shouldn’t have to feel like your back takes the brunt of it. The arms […]
