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The Week Ahead (9/22)
Friends, I hope you had a lovely weekend. We're incredibly excited to offer sprinting 101 with coach Turner this coming Sunday, the 29th, with coach Turner. The Fields at RFK at 10 AM. Expect an [...]
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 [...]
WOD
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WOD 6 Rounds 3 Power Clean (185/125) Run 200m rest 90s 30 Burpee Box Jump (24"/20") Mobility A1 - Seated Straddle Side Bend 2x3/Side* *Hold each side for 10 seconds (60s total). Could hold light [...]
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STRENGTH A1 - Pistol Squat 4x3/Leg @ Weight (KB) 4x3/Leg @ Strict 4x3/Leg @ Negative A2 - Weighted Chin-Up 3-3-1-1 4x5 @ Strict Bodyweight 4x5 @ Negatives WOD 15-12-9-6-3 Chest to Bar Pull-Up 5-4-3-2-1 Wall [...]
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Strength A1 - Deadlift 5-5-3-3 A2 - Landmine Twist 3x20 (65/50) B1 - DB Incline Bench Press (24" Box) 4x10 B2 - DB Bent Over Row 4x10/Arm
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Skill/Strength A1 - Max Effort Hang 3xAccumulate 45s A2 - L-Sit 3xAccumulate 30-45s WOD Open 19.1 AMRAP 15 19 Wall Ball (20/14) 19 Cal Row
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STRENGTH A1 - Tall Snatch + OHS 3x2* *Empty bar or minimal weight B1 - E2MOM x 7 (14 Minutes) 2-2-2-1-1-1-1 Snatch WOD EMOM 12 1 - 1x10 Deficit Pause Push-Up* 2 - 1x15 Ring [...]
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Strength A1 DB Incline Bench Press (24" Box) 4x10 A2 DB Bent Over Row 4x10/Arm Partner WOD You Go I Go - Divide However 10 Burpees 10 Pull-Ups 10 Burpees 20 Push-Ups 10 Pull-Ups 10 [...]
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