MJ ain’t gonna let anything stop her! She’s tenacious! Strength/Skill 4 Sets of 8-10 Reps DB Strict Press Strict Pullups (ME) *2min Rest MetCon 4 RFT 200m Run 10 T2B 1min Rest *14min Cap Dropping in on the… Read more »
Lift big weights, move often, eat well, etc. Big things coming! Partner MetCon For Total Time & AMRAP 800m Row or 1000m Run Then 12min AMRAP of 100 Russian Swings (32/24) 50 Pushups Then 800m Row or 1000m Run… Read more »
While a majority of the people doing the CrossFit Games Open are not looking to compete in the Games, it’s always exciting when the Open pushes athletes to new heights and new skills. Congrats, Ben! MetCon 4 RFT 400m… Read more »
If you haven’t had the chance to come out and give CrossFit a try, you’re missing out on what might be the best decision of your life! BB 3×20 Goblet or DB Front Squats *Pick the weight *Can also… Read more »
Mitch’s first competition is coming up. He’s been working hard and we’re excited to see what’s going to happen! MetCon (last completed 4/14/16) 5 Rounds for Time (RFT) 4 Squat Cleans (185/130) 6 HSPU 8 T2B *14min Cap Ending… Read more »
Brooke has gotten strong and we’re all about to get a bunch stronger over the next 4 weeks… For those of you maxing out today for our strength program, make sure you get here a little bit before 11am… Read more »
Don’t miss out on this chance to make it in here for an entire week for free! MetCon (last completed 7/19/16) 5 Rounds for Time 5 Power Snatches (135/95) 250m Row* *Can sub 15 burpees if out of rowers *12min… Read more »
Eric S enjoying a little box jumping the other day. MetCon For Time 100 Barbell Front Rack Reverse Lunges (135/95) *Every Drop = 8 Burpees *18min Cap Let’s have a little fun with some grunt work… Nothing complicated…… Read more »
Get better today than you were yesterday. That’s all that matters, here! Strength/Skill EMOM x 10 1 Heavy Weighted Pullup MetCon (compare to 160929) 21-15-9 DB Push Jerks (50/30) Ring Rows Box Jump (24/20) *12min Cap Pete… Read more »
Just like bad decisions roll into more bad decisions, good decisions can roll into good decisions! WL 15-20min to Find 3RM Power Snatch* *These do not have to be touch and go (you can drop the bar between) … Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!