training

CrossFit Programming – Week of February 17th, 2020

CrossFit Programming – Week of Feb 17, 2020     Thank you to everyone who came out to the Snatch Workshop.  It was a blast seeing everyone and we’re excited to see you all for the Clean & Jerk Workshop… Read more »

CrossFit Programming – Week of Feb 10th, 2020

CrossFit Programming – Week of Feb 10th     REMINDER:  Only BROWN Levels shown   Monday Back Squats 18 minutes 5, 5, 5, 5 Rest at least 2:00 “Low Latency” 3 Rounds For Time 50 Air Squats 45 Anchored Situps … Read more »

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… Read more »

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… Read more »

CrossFit Programming – Week of January 13th, 2020

CrossFit Programming – Week of Jan 13th, 2020     Monday Deadlift 12 minutes Build to a Heavy 5 Reps   “Dunk Tank” For Time 21-15-9 Hang Power Clean 155/105 Burpees Over Bar   Tuesday Gymnastics, Balance, & Coordination For Quality… Read more »

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  … Read more »

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!… Read more »

CrossFit Programming – Week of December 23rd, 2019

🚨Programming for Week of December 23rd🚨     ✔️Reminder: This is BROWN levels only   ✔️The #800gChallenge is going strong and even those of you who are not participating, you can still up your fruits and veggies! Who doesn’t want… Read more »

The Fastest Way to Reach Burnout

The Fastest Way to Reach Burnout     Going down in a blaze of glory! It’s happened to me. It’s probably happened to you (or, at the very least, you got a little inkling of it). It sabotages you’re progress,… Read more »

Why CrossFit?

Why CrossFit?     If you weren’t sure what CrossFit is, here’s the definition I use when someone asks me: “We combine elements of lifting weights, bodyweight movements, and cardio movements in as many different combinations as possible and in… Read more »