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

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Strength A1 Pause Floor Press 4x5* *Pause 1s with elbows on floor A2 DB Bent Over Row 4x15/arm WOD 4 Rounds for Time Run 800m 11 Burpee Pull-Ups 28 Minute Cap

061025

Strength A1 - Power Clean and Jerk 4-4-2-2 A2 - Thoracic Mobility 2x60s Butcher Block Stretch then 2x8 PVC/Light Bar Sotts Press WOD Grace Prep 5-6-7-8-9 Clean and Jerk (155/105) Rest 90s after each interval [...]

060925

Gymnastics Strength A1 DB/Parallette Box Handstand Push-Up 4x5-8 *Use 2 DB as "low" paralettes *Start at 20", then go higher *Scale to down-dog/banded down-dog handstand push-up A2 Max Effort Strict Chin-Up 4xME *scale to band [...]

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Partner WOD You Go I GO Divide However, But Straight Through 100 KB Front Rack Step Up (1x53/1x35)(24"/20") Run 1000m (5x100m each) 100 DB Floor Press (2x50/2x35) Run 1000m (5x100m each) 100 Wall Balls (20/14) [...]

060625

Strength/Mobility A1 Overhead Squat 5-5-5 A2 Band Pass-Through 3x10 WOD E2MOM 24 (12 rounds) 2 Power Snatch (155/105) 4 Toes to Bar 4 Burpee Box Jump (30"/24")

060525

Strength A1 Bulgarian Split Squat 8-8-5-5 A2 Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ Band EMOM 12 1 - 1x5 Strict Press (115/75) 2 - 1x12 KB [...]

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