Blog

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 [...]

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 [...]

WOD

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Strength A1 - Deadlift 6-6-4-4 A2 Half Kneeling Landmine Press 4x8/arm B1 DB Deficit Reverse Lunge 3x16 (8/leg) B2 Commando Chin-Up 3x3/side @ Weight 3x2+/side @ Strict bodyweight 3x5 @ Banded Normal Chin Up or [...]

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WOD Fight Gone Bad 3 Rounds 5 Stations - 1 Minute Max Effort at each - 17 minutes total 1 - Wall Ball (20/14) 2 - Sumo Deadlift High Pull (75/55) 3 - Box Jumps [...]

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CrossFit Benchmark "Fight Gone Bad" EMOM 17 5 Stations x 3 Rounds of Max Effort 1 - Wall Ball (20/14) 2 - Sumo Deadlift High Pull (75/55) 3 - Box Jumps (24"/20") 4 - Push [...]

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Strength A1 Back Squat 4x5 A2 Hip Circle Monster Walk 3 sets Partner WOD You Go I Go 20 Rounds (10 Each) 3 Power Clean (165/115) 10 Side Shuffle 12 AbMat Sit-Up [...]

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A1 Deadlift 6-6-4-4 A2 Commando Pull-Up 4x2-4/side @ Weight 4x2-4/side @ Strict BW 4x3-5 Chin Up Negative B1 Barbell Reverse Lunge 3x16 (8/leg) B2 Seated DB Arnold Press 3x10

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Core Strength EMOM 9 1 1x15 Superman Pulse 2 1x12 Teapot (53/35) 3 1x12 Teapot (53/35) WOD AMRAP 19 20 DB Snatch (50/25) 20 Floor Press (2x50/2x35) 20 Ring Rows

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