Blog

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 [...]

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 [...]

WOD

091925

STRENGTH A1 Power Position Power Clean (1*) 3-3-3-3 WOD 9-7-5 Power Clean (155/105) Push Press then Run 800m

091825

STRENGTH A1 - Bench Press (1) 4x8 A2 - Seated DB Shoulder Rotation (1) 4x10 (10/5) WOD EMOM 12 1 - Max Double Unders 2 - Max Burpee Pull-Up 3 - Max KB Swings (70/53) [...]

091725

DOUBLE STRENGTH A1 - West Coast Front Squat (2) 4x6 A2 Half Kneeling Medicine Ball Throw 4x8/side (10/6) B1 KB Front Rack Lateral Box Step Up (2) 4x8/Leg (24"/20") (3s descent) B2 DB Bent Over [...]

091625

STRENGTH A1 - Strict HSPU (2) 4x5+ or 4x5 @ Box HSPU 4x5 @ Downdog HSPU A2 - Weighted Chin-Up (1) 4x5+ @ Weight 4x5 + @ Strict BW 4x5 @ 5s Negative 4x8+ @ [...]

091525

WOD 50-40-30 Wall Balls (20/14) 40-30-20 AbMat Sit-Ups 100m KB Farmer's Carry (2x70/2x44) Arms EMOM 9 30s Max/30s Rest 1 - Barbell Curls (45/35) 2 - Barbell Skull Crusher (45/35) 3 - Bench Dip* *Elevate [...]

091125

DOUBLE STRENGTH A1 - West Coast Front Squat (1) 4x8 A2 Staggered Stance Landmine Press (2) 4x8/Arm (80/55) B1 KB Front Rack Lateral Box Step Up (1) 4x8/Leg (24"/20") (3s descent) B2 Yates Row (2) [...]

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