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CrossFit Programming – Week of February 24th, 2020

CrossFit Programming – Week of Feb 24, 2020     Monday Snatch 15 minutes Build to Heavy Snatch + Hang Snatch “Escape From Tarkov” For Time 21-15-9 Squat Snatch 95/65 GHD Situps Tuesday “Shrink Wrapped” For Total Reps/Cals At 0:00 & 14:00 6 min AMRAP 1k/800m Row      In remaining time AMRAP Ring Pushups 

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CrossFit Programming – Week of Feb 3rd, 2020

CrossFit Programming – Week of Feb 3, 2020     Monday “Stuffed Animals” For Total Work Time 5 Rounds 30 Doubleunders 10 Power Snatch 75/55 At 12:00 5 Rounds 30 Doubleunders 10 Power Snatch 75/55   Tuesday “Cookie Dough” For Total Weight/Cals 1-3 Wt’d Pullups Heavy 10 Dbl KB Front Squat

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CrossFit Programming – Week of January 20th, 2020

CrossFit Programming – Week of Jan 20, 2020     Monday “Purposeful Primitive” For Highest Weight/Watts 10 minutes Strict Press      10, 10, 10, 10 Rest 3:00 10 minutes Deadlift      10, 10, 10, 10 Rest 3:00 10 minutes Airbike/Row      4 x 12 sec         For Max Wattage   Tuesday Pullups 15 minutes Build to

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CrossFit Programming – Week of January 6th, 2020

CrossFit Programming – Week of Jan 6th, 2020     REMINDER:  ONLY BROWN LEVELS SHOWN   Monday Gymnastics 12 min EMOM Alt. 1) Freestanding     Handstand Practice  2) 1-3 Strict RMU   “Emergency Exit” For Time 12-9-6 Ring Muscleups 75 Doubleunders   Tuesday Back Squat 18 minutes Build to a Heavy                          Single

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CrossFit Programming – Week of December 30th, 2019

🚨Programming for Week of Dec 30th🚨     Reminder:  Only the BROWN Levels are shown Also, starting January 1st, 2020, we are making the programming changes we alluded to in our “What’s Coming in 2020” blog!  It’s for the better!     Monday ✔️“After Hours” 21-15-9 Back Squat 155/115 Strict

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Why Be Fit?

What is Fitness & Why Be Fit? Among the most sought after goals we hear lies one in which people struggle to define: “I want to be more fit.” I LOVE the idea of someone taking ownership of their body and working to improve themself in some way. In this

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Programming for the Week (10/21 to 10/26)

🚨Programming for Oct 21st to Oct 26th🚨   🦄We are well into the CFG Open, here. For those of you registered and competing with it, continue to have fun with it! This is a time for growth and fun!   💥Monday💥 ⚡️“Embers” For Quailty & Load 5 WTd Pullups 10

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Programming for the Week

🚨Programming for Oct 14th through Oct 19th🚨   💥Monday💥 ⚡️Deadlift 15 minutes Build to a Heavy 3 Reps   ⚡️“One Last Thing…” For Time 21-15-9 Deadlift 225/155 Toes to Bar Any Break on DL or TtB is 10 Air Squats   💥Tuesday💥 ⚡️“Neon Lights” 50 sec on w/ 10 sec

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Programming for the Week

🚨Programming for Oct 7th to Oct 12th🚨   💥Monday💥 ⚡️“Shock Absorber” For time 30 Squat Clean 95/65 30 Burpee Over Bar 60 Box Jumps 30 Burpee Over Bar 30 Squat Clean 95/65   💥Tuesday💥 ⚡️Strict Press 12 Minutes Build to a Heavy 1 In at least 4 attempts   ⚡️“Cell

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