12.02.13 [monday]

WARM-UP: 3 Rounds: 30 Air Squats, 20 Pass Throughs, 10 Push Ups STRENGTH: 5×5 E2M @ 80% 1a.) Back Squat 1b.) Dips/Push Ups WOD: 18:00 EMOM 4 Power Clean @ 65% (odd) 4 Kip C2B (even)

11.11.2013 [monday]

WARM-UP: 3 ROUNDS: 3 HPSn, 3 HHPSn, 3 SnB+OHS OLY: Hang Snatch 2-2-1-1, rest 2:00 *no missed lifts* PUSH & PULL: a.) Backsquat @ 30X1(pace); 4 x 3-5, rest 1:30 b.) W.C.U @ 31X1(pace); 4 x 3-5, rest 1:30 Pendlay Row @ 22X1(pace); 3 x 4-6, rest as needed

09.05.2013 [thursday]

PICTURES from the last week 🙂 [slideshow] Skills & Drills: 10 banded squats :05 pause at bottom 5 Rounds: 3 Dead lift 3 Hang Power Clean 3 Front Squat 3 Back Squat WOD: 3 Rounds: 1:00 Thrusters 95/65# :30 rest 1:00 Double Unders :30 rest 1:00 Box Jumps 16/12″ :30 rest 1:00 Burpees

07.31.2013 [wednesday]

Last day of July 2013. WOW. Although I am excited and ready for our students that left for the summer to return, I am nowhere near ready for the summer to be over! Are you? Have you accomplished everything that you wanted? (only the fun things count). For example, swimming, biking, going on vacation, camping, […]

07.22.2013 [monday]

Check out what we did over the weekend: [slideshow] just a few renovations 🙂 Skills & Drills: 30/20/30 1×10 Banded Squats (5 sec hold at bottom) Max-Effort Lift: Back Squat warm-up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% WOD: Every 2:00 for 10:00 8 Deadlifts 6 Power Cleans 4 Front Squats 2 […]

07.15.2013 [monday]

Healthy Diet Science Article 50 Ways to get better at CrossFit Skills & Drills: 30/20/20 & banded squats 1×10 (x5x0) Max-Effort Lift: 20:00 Back squat warm up: 10@bar, 8-10@40%, 5-10@60% work: 3@70%, 3@80%, 3+@90% backoff: 10@50-60% Assistant Movement: Front Pause Squats 3×3 x3x0 @ 75% of max C&J WOD: 4 RFT: 4 Power Cleans @ […]

06.10.2013 [monday]

We are back from Regionals! We had a great time, and learned a lot 🙂 We have a renewed passion for what we do and what we strive for! Next year we will have a big group of supporters for our athletes that will be invited to Regionals 🙂 Lots of hard work ahead! 3,2,1, […]

05.20.2013 [monday]

Max-Effort Lower Day! Max-Effort Lift: 20:00 min. Back Squat warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% WOD: 3 Rounds for Time: 5 Squat Cleans @ 185/125# 10 Deadlifts 15 K2E 20 DU / 40 SU Midline: Reverse Hyper 3×15 Recovery: Couch Stretch 4:00/side Row/Run 5:00-7:00 easy pace [slideshow]

5.13.2013 [monday]

[slideshow] Max-Effort Lift: 20:00 Back Squat (no box) Warm up: 10@bar, 8-10@40%, 5-10@60% Work: 3@70%, 3@80%, 3+@90% Back off set: 10@50-60% *base % on latest/heaviest achieved Posterior Chain Development: Deficit Deadlift 3×10, across Triplet: 5 Rounds: 8 Front Squat (no racks) 155/110# or 60% of FS 8 Strict T2B 8 sec L-sit hold Recovery: Couch […]

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