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The Week Ahead (9/16)
Friends, we've got another awesome week ahead. And thanks to all those that came to our Sunday Handstand Push-Up seminar, hopefully you can apply what you learned Tuesday! Monday - Core Strength EMOM up [...]
The Week Ahead (9/9/24)
Team, OH man it looks and feels like Fall, hope you guys got outside. Should be another fun and diverse week: Monday - Strength Day. Squats, followed by an EMOM with Strict Press, Barbell Bent [...]
The Week Ahead (9/3)
Hi Guys, Forgive the late post! We had a very nice Labor Day adventure with a bunch of little ones, but man do tiny babies slow you down. The week ahead: Tuesday - Power Snatch [...]
The Week Ahead (8/26)…
Friends, Hope you've dusted off your flannel, fantasy football apps, and pumpkin spiced everything... Labor Day is coming up! Speaking of next Monday, look for normal classes to be cancelled next Monday and replaced by [...]
The Week Ahead (8/19)
Friends, A quick thought on CrossFit, then the week ahead! ----- Many of you might have seen in the news that a competitive CrossFitter died last week during a CrossFit Games swimming event, creating quite [...]
The Week Ahead (8/12)…
Friends, Hope everyone is enjoying the summer. New handstand progression this week --- back to heavy squats and bench after a week off --- the week ahead: Monday - Heavy Bench paired with a new, [...]
WOD
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Partner WOD You Go I Go 2 Rounds (Divide However, But Evenly) 70/55 Cal Bike 60 Ring Rows 200 Double Unders 100 KB Swings (53/35) *Half class starts on DU, half on bike Beach Muscles [...]
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STRENGTH A1 Deadlift (1) 4x5 A2 Strict Press (1) 4x8 WOD 12-9-6-3 Front Squat (135/95) Strict Chin-Up
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Core Strength A1 Landmine Rotation 3x20 (70/50) A2 Tall Kneeling Pallof Press 3x12 reps - hold press for 2s (black or red band) WOD 5 Rounds Run 800m/Row 1k* 12 Toes to Bar *5th Round [...]
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Chief Stuff 3.0 A1 Power Clean 2-2-2... 10 Minutes to Build to Working Weight WOD EMOM 32 (8 Rounds of 4 Minutes) 1 3 Power Clean (185/135) 2 10 Wall Balls (20/14) 3 Double Push-Up [...]
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Skill/Strength A1 Chest to Wall Handstand Hold 4x30-60s* *score is accumulated time **progress to feet switches or partner-assisted free standing A2 Wide Grip Pull-Up 4xMax Effort If less than 5 -> Max Effort + Negatives [...]
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DOUBLE STRENGTH A1 Zercher Squat (2) 4x5 (75% Back Squat) A2 Side Shuffle Med Ball Throw (2) 4x8 B1 Bench Press 10-10-8-8 B2 DB Bent Over Row 4x12
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