Friday, October 21

CrossFit & Performance From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 pull-ups 10 push-ups 15 squats Etc… *Continue for as long as possible until you cannot complete … Continue reading

Thursday, October 20

CrossFit Strength/MOB: RDL 3×12-15 Rest 45 sec. Rev. Snow Angels 3×12-15 Rest 45 sec. Pigeon Stretch 3x:10/:10/:10/:10* *Try to extend every 10 seconds into a deeper/longer pigeon stretch Conditioning: Every 90 seconds, for 15 minutes 30 Double-Unders 5 burpees Performance Recovery Day Mobility and Maintenance from KStarr’s Mobility WOD * … Continue reading

Wednesday, October 19

CrossFit Skill: Squat Therapy: Wall Squats/Box Squats/Pole Squats/Bar Squats *Spend 15 minutes working on finding a GREAT squat! Then: Work perfect position for 3×10. (air/goblet/bar/etc) Between each set complete seated Diva hip opener x10 Conditioning: Complete AMRAP in 10 minutes: 5 Man Makers* Walking Lunge 20 Sit-ups (use DB as … Continue reading

Tuesday, October 18

CrossFit Focus Work: OH Positioning Strength/Skill: Every 2 minutes, for 16 minutes (8 sets): Snatch Balance -or- Pressing Sn. Balance x 3 Build in load per set if capable Conditioning: AMRAP in 7 minutes of: 7 Hang Power Snatch 14 Toes to Bar Performance A) Complex: Power Snatch + Overhead … Continue reading

Member of the Month: October

MOTM is Back! This month’s MOTM is Tom Siskron. His hard work and dedication to his training has been very inspiring and exciting to watch. Let’s get to know him! Where are you from? Shreveport, LA What is your Profession? Plumber…for people rather than houses. (A.K.A.- Urologist) When did you … Continue reading