By boat, by bike, by rope… 5RFT 20/14 Cal Row 15/12 Cal Bike 75 DUs Then Mobility “Don’t look at your feet to see if you are doing it right. Just dance.” —Anne Lamott
Nikki and Rob celebrating their victories. Sat Partner WOD 5 RFT (each) 12 Deadlift (155/110) 9 Hang Power Clean (155/110) 60 DUs 1 Legless Rope Climb (15′) *IGYG full rounds “Definiteness of purpose is the starting point of… Read more »
** Reminder no classes until 4:30pm on 9/7** Get in the swing of fitness by consistently showing up and putting in the work. 4RFT 400m Run 10 ea KB Snatch (24/16) 10 ea Goblet Reverse Lunge (24/16) *retest from… Read more »
“DT” is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. “DT” 5RFT 12 DL (155/105) 9 HPCL 6 Push… Read more »
Nick and Scott pushing each other through the rowing and floor presses on Thursday. 6 RFT 21 American Swings (24/16) 15/11 Cal Row 9 Wall walks **wall walk= 5 alt shoulder taps “It is never too late to… Read more »
No time to stand around, there’s plenty of rowing and lifting to be done. Here’s Brooke, knocking out some chest to bars. Skills Pick a skill and drill. 3RFT 30/21 Cal Row 15 each Single Arm DB Thrusters… Read more »
Helen wants to know, who is your favorite girl? “Helen” 3RFT 400m Run 21 American Swings (24/16) 12 Pullups *17 min cap Reminder no 10 am class this Saturday (4/15/17) due to PRC test out. Even if you’re not… 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 »
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!