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July 2018

31 Jul

Posted at 20:00h in Work out of the day

08/01/2018Warm-upWith partner, 400m Medball Run 40 Partner Wallballs 30 Partner Chest Passes 20 Partner Russian Twist passing medball to each othe behind the back 100 Ft. Partner Wheelbarrow (50 ft. each) 200m Medball Run togetherGymnasticsSKILL (15:00 - 25:00) Handstand Walking or Handstand Hold *Spend 10 minutes practicing today. *In between sets perform a 10s...

31 Jul

Posted at 19:47h in Member of the month

August’s Member Spotlight goes to a guy who embodies so much of what this sport is about. CrossFit is all about hard work, silent hustle, and being humble. It’s about supporting those around you and motivating people and leading by example. Our Member Spotlight this...

30 Jul

Posted at 20:00h in Work out of the day

07/31/2018Warm-up2 Sets of: 15 Banded Pushdowns 15 Banded Pulldowns Then with an empty barbell: 10 Barbell Rows 8 Strict Press 6 Barbell Curls 4 Push PressWeightliftingSplit Jerk (Weight)1a)Jerk: 6 x 3 @70-75% of 7/27, every 90s. – Or use a moderate weight – Reset on each rep (not done touch n go) 2a) Seated DB...

29 Jul

Posted at 20:00h in Work out of the day

07/30/2018Warm-up2 Rounds of: 3 Power Cleans 3 Front Squats 3 Jerks Add Weight Then Then, 2 Rounds of: 8 Walking Lunges 8 Push-ups 8 Hollow RocksWeightliftingPower Clean + Power Jerk (Weight)1) Power Clean + Jerk: 4 x 2,(these are doubles) adding weight each set. Rest 60-90s. 2a) Barbell Rows: 3 x 6-8. Rest 45s. 2b) DB...

27 Jul

Posted at 20:00h in Work out of the day

07/28/2018Warm-up200 Meter Run 21 Wallballs 15 KBS 9 Burpee Pull-ups 200 Meter RunMetconMetcon (Time)For time with a partner: 800 Meter Run 50 Medball Cleans (20, 14) 50 Power Snatch (75, 53) 800 Meter Run 50 Hand Release Push-ups 50 Burpee Pull-ups 800 Meter Run 50 Power Snatch 50 Medball Cleans 800 Meter Run 50 Hand Release Push-ups 50 Burpee Pull-ups One person...

26 Jul

Posted at 20:00h in Work out of the day

07/27/2018Warm-up2 Rounds of 20s Work/10s Rest of: 1a) Abmat Sit-ups 1b) Alt. Box Step-ups 1c) Hang Power Cleans w. empty Bar 1d) Banded Pull-aparts *Move through all 4 movements for a total 2 rounds each Then, Jerk Drills on coaches call.WeightliftingSplit Jerk (Weight)1) Jerk: 1RM. Rest 2:00 Beginner: Push Press: 5 x...

25 Jul

Posted at 20:00h in Work out of the day

07/26/2018Warm-up2 Rounds of: 8 Russian KBS (moderate weight) 6 Cook Squats 4 Lateral Squats (cossack squats) each leg Then with a barbell 2 Rounds of: 5 Front Squats 5 Goodmornings 5 Ultra Wide Sumo Deadlifts *Add + RepeatWeightliftingFront Squat (Weight)1) EMOM 7: 3 Paused Front Squats @70-75%. – 2 Second pause on each rep right...

24 Jul

Posted at 20:00h in Work out of the day

07/25/2018Warm-upRun 400 meters then High Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Spider Man Lunge 2x per leg Leg Swings 10 Front to back and 10 side to side Green Back steps 5 each way...

23 Jul

Posted at 20:00h in Work out of the day

07/24/2018Warm-upRun 400 Meters as a group then, 7:00 Minutes of: Abmat Pizza Game *For every drop complete 5 air squats, 5 abmat sit-ups, 5 Push-upsMetconMetcon Prep: 2 Rounds of: 100 Meter Run 10 KBS 6 Pull-ups Rest 60-90sHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35#...

22 Jul

Posted at 20:00h in Work out of the day

07/23/2018Warm-upFoam Roll Adductors x 30s each then, 3 Rounds of 5 RDLs 5 Sumo Stance RDLs 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Goodmornings 5 Bent-over Rows Rest 40-60s, add light weight. Deadlift x3 Power Clean x2 Squat Clean x1 (Weight)Max Load in Complex of: 3 Deadlifts 2 Power Cleans 1 Squat...