CrossFit WOD – 180824

Class going through the motions with light weights to prepare for going heavy.    Strength 5 RM Power Snatch   Then Pallof Press   “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships… Read more »

CrossFit WOD – 180315

Andy doing some kipping work before 18.3.   5RM Hang Squat Snatch *Score is weight (unbroken) Then Gymnastics Skill work   “The secret of getting ahead is getting started.” -Mark Twain  

CrossFit WOD – 161216

Joe mid-WOD for “Murph” with the weighted vest.  That was a great day!   Strength/Skill 15-20min to Find a 5RM (each leg) Barbell Front Rack Reverse Lunge *Lifting from the ground   Skill Pick something and work on it.  If… Read more »

CrossFit WOD – 161007

Hip hinge.  Deadlift.  Swing.  Same diff…   Strength/Skill 20RM – 15RM – 10RM – 5RM Deadlifts *E3MOM   Lift heavy.  Be safe.

CrossFit WOD – 160916

Welp, ain’t nothing to it but to do it…   Strength/Skill   15-20min to Find 5RM Thruster *Bar must be cleaned from the floor   Buy Out Accumulate 3min total in an RKC plank *What is that?  Well, I guess… Read more »

CrossFit WOD – 160425

It’s a butt and hamstring kind of day!   Strength/Skill 20RM – 15RM – 10RM – 5RM Deadlifts   Bring your big boy and big girl lifting pants!

CrossFit WOD – 160302

Brittany showing us what a wall supported handstand looks like.  Thanks for all your continued hard work, Britt!   Strength/Skill 15min to Find 5RM Strict Press   MetCon 13min AMRAP 250m Row Max Unbroken HSPU   *1min Rest b/n rounds… Read more »

CrossFit WOD – 160222

Row, row, row your boat…   And by the way, our Level I Weightlifting Clinic is this Saturday from 11am until 12:30pm.  The signup sheet is located on the front desk up here.   Looking up to clean up the… Read more »

CrossFit WOD – 160125

The hip hinge is something  you’ll need no matter what your age or fitness level is.  Get strong in the back of the body!   Strength/Skill E3MOM to 20RM, then 15RM, then 10RM, then 5RM Deadlift   Ooo!  We make… Read more »

HSPU – 151202

Nothing like the recovery/mobility position post WOD, huh?  Tough to stand back up after something like that…   I gotta tell ya, after going out of the way to write a blog post about drinking fluids during a MetCon, I… Read more »