Workout of the Day 12/11/2014 – Thursday
Hang Clean above the knee (Hg.Cl.Ab.Kn): 5 x 3
This is all about technique, NOT about how quickly you complete the repetitions. Athletes should attempt to receive the clean in the full squat position. If...
In case you think some of our met-con’s are tough, check out Sam Briggs go back to back on 4 girls against 4 different people.
Workout of the Day 12/10/2014 – Wednesday
Overhead Squat 4 x 6
Overhead Squats (95#/65#)
Nothing like starting the week off with a Hero!
Workout of the Day 12/8/2014 – Monday
Athlete & Competitor
Deadlift 5 x 3
“Rankel” – AMRAP 20:
6 Deadlifts (225#/155#)
7 GI Janes
10 KB Swings (2 pd/1.5 pd)
GI Jane = Burpee...
Workout of the Day 10/3/2014 – Friday
Front Squat x 8-10 reps @ 30X1Supine Ring Rows x 10-12 reps @ 2111Double-Under Practice x 60 seconds
Rest 60 seconds between movements.
2 Rounds, each for time:
500m Row30 Push-Ups20 Sit-Ups
Rest 5 minutes...
A long, long time ago in a blog post far, far away we talked about some CrossFit etiquette. Every once in a while, we gotta remind you guys how awesome it is that you’re not at all like what is portrayed in the videos below. That said, we also need to remind you guys not to be at all...
Note: only 1 class this Saturday at 10am for Rhetts WOD. Everyone lets do this!
Ready Rhett Goodbye
It sucks to say goodbye twice, but it’s happening again. Rhett is leaving us, which makes us very sad. The first time she was deployed in the Middle East, became an absolute bad ass...
A guest post from Jessica with some perspective on our last paleo challenge and upcoming Whole 30 challenge. Enjoy and get ready to get your nutrition dialed in!
As everyone probably knows, I did NOT like the Paleo Challenge that we did in the beginning of this year. I did not like not...
Workout of the Day 9/9/2014 – Tuesday
Athlete & Competitor
1 – 14 Pistols
2 – 45s Handstand Hold
3 – 20 V-Ups
Rotate stations every minute… Basically this is a 4 round WOD, with a minute to complete each...
Before I begin to give you a little glimpse into what goes into programming our workouts, I thought a little glossary of some common terms as they pertain to this post would be appropriate. Those of you who have been at this for 6+ months are probably super familiar with...