🚨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 »
What Shoes Should I Wear? You’ve started CrossFit so you need a CrossFit shoe, right? Maybe a basketball shoe? A weightlifting shoe but they look so weird. What about a minimalist shoe? “I don’t know what to do from here…”… Read more »
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… Read more »
More is Not Better. Better is Better In an effort to glean the most out of what you’re doing with your training you might think, “let’s do a 2 a day or a 3 a day.” Especially considering the fact… Read more »
🚨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! … Read more »
Everything is Everything Do you remember back in grade school when you used to get Gold Stars? When you’d get high fives? When you would be named the teacher’s assistant (thought I was going to say pet, didn’t you?)? When… Read more »
Just One Hour How often, in a day, do you get to shut off your brain and just do? For me? I think all day. Maybe not on productive things but I am thinking nonetheless. You’ve got things that pile… Read more »
12Days Of X-Mas For Time 1 Rope Climb 2 SqSn (95/65) 3 BMU 4 Burpees 5 HPCL(95/65) 6 DL (95/65) 7 V-ups 8 Push ups 9 Russian Swings (24/16) 10 Thrusters (95/65) 11 C2B 12 Pistols each Optional Buy… Read more »
3RFT 500m Row .7 mi Bike 100 DU Optional Buy Out “ScapJacked v2”
AMRAP12 10 ea DB S2OH (50/35) 20 Pullups 20 Ab Mat Situps Optional Buy Out “Midline Fun”
Deadlift
12 minutes
Build to a Heavy 5 Reps
“Dunk Tank”
For Time
21-15-9
Hang Power Clean 155/105
Burpees Over Bar
Gymnastics, Balance, & Coordination
For Quality
8 minutes
Freestanding HS + Freestanding HSPU Practice
Directly into
8 minutes
Max L-Sit
5 Front & Back Scales L
30 sec WtD Plank
5 Front & Back Scales R
5 Jefferson Curls
Directly Into
8 minutes
30 sec Doubleunders
30 sec Doubleunders Backwards
30 sec Tripleunders
“Gold’s”
10 min For Quality
16 Crossbody Walking Lunges
8 B-Stance RDL (ea/s)
10 Elevated Ring Rows
“The Luge”
2:00 Row
Into
2 min AMRAP
12 Wallballs 20/14
9 Deadlifts 135/95
Rest 2:00
x 4
Posterior Accessory
3-5 Sets For Quality
10 Barbell Glute Bridges
10 Clamshells (ea/s)
Floor Press/Row Superset
12 minutes
8, 8, 8 Floor Press
+
10 Tough Ring Rows after each set
2:00 Rest
“Business Class”
18 min AMRAP
8 Ring Dips
10 Pullups
18 Abmat Situps
150m Bike
“Water Heater”
For Time
2k Row
Directly Into
10-20-30-40- 50 -40-30-20-10
Doubleunders Unbroken
Directly Into
100 Kb Snatch 53/35
Front Squats
18 minutes
5, 5, 5, 5, 5
Rest at least 2:00
“Jump the Gun”
20 minutes
6 Rounds
16 Jumping Lunges
12 HSPU
8 Power Cleans 115/85
In Remaining Time
AMRAP Thrusters 115/85
Reminder: Only BROWN Levels are shown
