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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, [...]
The Week of 8/5
Team, Happy August! And so, the week ahead: Monday - A spin on one of my all time favorite workouts, "Religion." It is so called because they say during the later rounds you might find [...]
The Week of 7/29
Friends, Look out for the August newsletter this week, we've got a few exercise exploration events coming up you'll want to know about. Included is a Powerlifting Total that will be the culmination of our [...]
Week of 7/22!
Friends, We hope you're enjoying your summer! We also hope you've enjoying the different energy in the gym! It's been fun to change things up a bit without truly leaving home. Having been in DC [...]
WOD
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WOD 2 Rounds for Time Run 1200m 20 Overhead Squats (45/35) 100 Double Unders Mobility A1 - Wall Pigeon 1x90s/Side A2 Seated Barbell Shoulder Extension 1x60s
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STRENGTH Core Strength A1 Landmine Rotation (*) 4x20 (70/50) A2 Top Support Leg Raise 4x10-15 WOD 5 Rounds 5 Deadlift (275/205) 10 Burpees 7 Minute Cap
080525
STRENGTH A1 Ring Push-Up 4x8* *scale to band, then floor A2 Powell Raise 4x10/arm WOD AMRAP 15 5 Wall Walk 20 Ring Rows 20 KB Box Step Ups (53/35)(24"/20")
080425
Strength/Skill A1 Weighted Chin-Up 3-3-1-1 A2 Power Position Power Snatch 3-3-2-2-1... (Building towards WOD weight (or heavier)) WOD 12 Rounds for Time 2 Power Snatch (135/95) 3 Box Jump (30"/24") Run 100m *21 Minute Cap
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Technique/Mobility A1 Tall Clean 3x3* empty bar/minimal weight A2 Butcher Block 2x60s WOD Partner WOD You Go I Go 14 Rounds (7 Each) 16 Landmine Twist (55/45) 12 Wall Ball (20/14) 3 Power Clean (185/135) [...]
080125
WOD 2 Rounds Run 800m Row 1k Then 4 Rounds 3 Wall Walk 20 DB Anchored AbMat Sit-Ups *26 minute cap Friday Muscles A1 Ring Curl 3x12 A2 KB Pullover Leg Raise 3x12 (44/26)
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