🚨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 »
3 Common Nutrition Mistakes Let me start this off by saying I am neither a Registered Dietitian nor am I a certified nutritionist. As an aside, we have a nutritionist on staff who is continuing to up her level of… Read more »
Eating Less is Not Better Eat less. Workout more. Who’s heard that before? I have. You probably have. And on the surface it makes sense, right? If I want to lose weight, and drop body fat, you need to eat… Read more »
I’m Overweight. Can I Do CrossFit? I cannot tell you how many times I’ve had someone come in and say something to this effect, “I need to get in shape before I do CrossFit.” And I totally understand why… If… Read more »
One of the Best Weight Loss Techniques (And It’s Free) In the age of “signup for this,” and “download that,” it’s harder to come by things [which legitimately work] for free. And while what I’m about to propose is simple… Read more »
For Total Reps
Tabata Mash
Single-arm KbS 53/35
alt L/R ea/round
Pushups
Rest 2:00
Tabata Mash
Abmat Situps
Ring Rows feet elevated
16 minutes
1k Run Buy-in
AMRAP
8 HSPU
10 Front Squats 115/85
12 Anchored Situps
4-7 Sets For Quality
5 Strict TtB
AMRAP Strict Press 95/65
10 Front Rack Lunges
Rest 1:00
AMRAP 25
10 Wallballs 20/14
10 Box Jumps 24/20
10 American KbS 53/35
25 Doubleunders
15 minutes
Build to a Heavy
3 Reps
For Time
15-12-9
Hang Power Clean 135/95
CTB Pullup
Burpee Over Bar
In Partners
For Time
150 Cal Row
150 Cal Airbike/Ski → 200 Box Stepups 24/20
*Partner accumulates Farmer Carry 30m 53/35 while other works
