Get started with Fundamentals click here

Fun and Supportive Community click here

Accountability to your fitness goals click here

get started

class schedule

 

upcoming-events           free intro           custom-programming

WHAT'S NEW?

10/22/14


Main – Competitors Training

View Public Whiteboard

Snatch Grip Push Press (behind the neck) (quickly work up to a heavy single)

Snatch Grip Push Jerk (from behind the neck) (quickly work up to a heavy single)

Snatch Balance (quickly work up to a heavy single)

High-Hang Snatch (quickly work up to a heavy single)

Front Squat (8×4 Front Squat, Across)

Metcon (Time)

For Time:

15 Power Snatches, 135/95

100 Double unders

12 Power Snatches, 155/105

100 Double unders

9 Power Snatches, 185/135

100 Double unders

6 Power Power Snatches, 205/145

Posted in | Leave a comment

10/22/14

Main – CrossFit

View Public Whiteboard

General Warm up

500m Row

25 Air Squats

30 Second nose and toes

10 hollow and arch swings

Back Squat (4×5 work to a 5RM)

Metcon (AMRAP – Rounds and Reps)

EMOM for 15 minutes:

10 TTB

8 Snatches (full) 135/95#

40 Double-Unders

**SCALED VERSION

AMRAP in 15

10 Abmat situps

8 Snatches (full) 95/65#

60 Jump ropes

Posted in | Leave a comment

10/21/14


Main – Competitors Training

View Public Whiteboard

Metcon (No Measure)

5 SLOW rounds of:

3 Strict HSPU

6 Strict TTB

12 Air Squats

18 Cal Row

focus on perfect positions

Metcon (No Measure)

EMOMx20

Odd: 15-20 Cals on Assault Bike

Even: 10-15 Ring Dips

Posted in | Leave a comment

10/21/14


Main – CrossFit

View Public Whiteboard

General Warm up

50 DU’s if you can do 50 unbroken, do 100.

25 Box Jumps

10 Caterpillars

5 Strict Pullups

2 Position Clean + 1 Jerk (5×1 building up heavy but no misses)

One Full clean from the hang at the top of the knee, then without letting the bar go, one full clean from the hip power position. Both are full squat. Then finish with a Jerk.
If you miss one, you do not go any higher for the day.

Metcon (AMRAP – Reps)

With a partner perform:

4 Rounds of:

Partner 1: Run 400m

Partner 2: 8 Deadlifts 225/155 then ME Pushups until partner returns

*score is total combined pushups*

Posted in | Leave a comment

10/20/14


Main – CrossFit

View Public Whiteboard

General Warm up

500m Row

25 Walking Lunges

25 Pushups

5 Pistols each leg

Pause Snatch (5×2 heavy but no misses 3 second pause at knee)

Metcon (AMRAP – Reps)

EMOM for 12:00-

8 Wall Balls 20/14#

In the remainder of each minute:

ME Burpees

*Score is total Burpees.

Posted in | Leave a comment

10/20/14


Main – Competitors Training

View Public Whiteboard

Front Squat (6×6 Front Squats)

Metcon (Time)

3 Rounds for time:

3000m Row

30 Burpee Pullups

Posted in | Leave a comment

10/18/14

Main – CrossFit

View Public Whiteboard

Dynamic Warm up (No Measure)

Frankenstein’s

20 Jumping Jacks

Lunges

Butt Kickers

High Knees

Caterpillars

Shoulder Rotation

Neck Rotation

Clean and Jerk (15 minutes to establish 1RM)

Metcon (Time)

1-2-3-4-5

Thrusters, 95/65#

C2B Pullups

Box Jumps

Posted in | Leave a comment

10/17/14

Main – CrossFit

View Public Whiteboard

General Warm up

500m Row

400m Run

10 Shoulder Press 45/35#

10 Push press 45/35#

Power Clean & Push Jerk (4×5 build to a 5RM)

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP of:

3 MU

5 Shoulder to Overhead 135/95#

7 OHS 135/95#

Posted in | Leave a comment

10/16/14

Main – CrossFit

View Public Whiteboard

General Warm up

Recovery/ Makeup Day

Posted in | Leave a comment

10/15/14

Main – CrossFit

View Public Whiteboard

General Warm up

500M Row

25 Walking Lunges

15 Hip extenstions

10 Overhead Squats, 45/35#

5 Pistols, each leg

Back Squat (4×5 work to a heavy, but not maximal set of 5)

Metcon (AMRAP – Reps)

10 MIN AMRAP:

KB Snatch 24/16kg

*alternate arms every 10 reps*

Posted in | Leave a comment