CrossFit

Strength: A1) Push Press 5-3-1-1-1 ~rest 1:00~ A2) Rus. KB Swings 5×15 ~rest 1:00~ Conditioning: With a partner, complete 3 rounds for time: 40 Double-unders 20 Partner Med Ball throws 10 DB Thrusters *Partners will do DU’s and thrusters separate. They will each do 20 Medball throws together. Don’t move … Continue reading

CrossFit

Today’s WOD: Complete AMRAP in 7 min: 5-7-9-11…etc..reps of: Row (cal) Burpees ~rest 5 min~ Complete as many sets* at possible in 7 min: Run 100m ~rest 5 min~ Complete AMRAP in 7 min: 5-7-9-11…etc..reps of: Pull-ups Box Jumps *Give yourself one rep every 100m. Complete as many reps each … Continue reading

CrossFit

Today’s WOD: Complete AMRAP in 15min: 10 Front Squats 20 Pull-ups 50 Double Unders Post rounds to comments.   The 3 main concerns people have with starting a nutrition program (a.k.a. The TakeDown Challenge): 1) It’s not the right time. I’m busy – I’ll do it later. This may not … Continue reading

CrossFit

Strength: A1) Romanian Deadlift 3×6-8 (increase load from last week) ~rest :45~ A2) Deficit Push-Ups ~rest :45~ For Time: 25 Strict Presses Run 100m 25 Strict Presses Run 100m 25 Strict Presses Loads: Rx’d (95/65/45), Intermediate (65/45/33), Novice (45/33/22) Every time you break in your set you have a 200 meter run penalty … Continue reading

CrossFit

Today’s WOD: 3 rounds for max reps: 1:00 KB Swing 1:00 Rest 1:00 Walking Lunge (w/ KB) 1:00 Rest 1:00 Double-unders 1:00 Rest 1:00 Sit-ups 1:00 Rest Post total reps to comments.   Know a teen that could benefit from our Teen Strength and Conditioning Camp? Get them involved! It’s … Continue reading

Programming

Building up to the 2015 CrossFit Open, we played around with programming for two different groups: (1)our daily CrossFit athletes, and (2)athletes wanting to compete in our Region (Games Programming). With great response and results from both groups, we are going to continue this trend for our next programming cycle. … Continue reading

CrossFit

**Don’t forget: Bring A Buddy day is TODAY!!!** Strength: A1) Back Squat 3×8 @70-75% (use 1RM from 4/6) ~rest 1:00~ A2) Plank 3x :45-1:00 ~rest 1:00~ Conditioning: 3 rounds, each for time of: 300m Run 15 Wallball Shots 5 Pull-ups Post loads and times to comments.   Our kids are … Continue reading

CrossFit

Today’s WOD: Every 4 minutes, for 32 minutes: Row 250m 5 Power Snatch 7 Bar-over-burpees Post loads and efforts to comments. Wednesday,  April 29th is BRING A FRIEND DAY!!!! It’s the last week in the month, and we are inviting you all to bring a friend (or two) to class … Continue reading

CrossFit

Strength: A1) Pull- ups 4×6-8 ~rest 1:00~ A2) Single-leg Hip bridge 4×8-10 (each leg) ~rest 1:00~ Conditioning: AMRAP in 10: 5 Man-Makers 10 Toes-2-Bar 50 Double-unders Post loads and rounds to comments.   Have you signed up for the TakeDown Challenge?!? No? What are you waiting for!?

CrossFit

Strength: A1) Push Press 5-5-3-3-3 ~rest :45~ A2) “10&2” plank 4×12 ~rest :45~ Conditioning: Four sets for max calories/reps of: :30 Row (for max calories) :30 Rest :60 Burpees (for max reps) Rest 2 minutes between sets Post loads and reps to comments.   Just a few weeks away from … Continue reading