A Hands on Approach
We use every single part of our body on a daily basis in CrossFit. With all of that use typically comes soreness and muscle tightness. If your quads are tight, we have foam rollers and the (not-so) beloved couch stretch to help deal with that. If your back is tight, we have the pigeon stretch […]
New in July! Let's get Strong together!
June’s swimming program is winding down (WOW that went by fast!), but we are very excited to announce TWO new specialty programs coming to you in July!! These classes will start the first week in July and be held at 6:30pm. Therefore, there will be no 6:30pm class for July and beginning of August. We […]
01.14.2014
S.M.A.R.T. Goals meeting is tonight at 7:15! Come learn about making S.M.A.R.T. Goals, and how to achieve them! Bring paper to take notes along with specific personal/professional and fitness goals in mind! WARM-UP: 3 Rounds: 5/5 External Rotation 10 Banded Pull Aparts 5 Single Arm Rows STRENGTH: 1.)10:00 to find a Dead Lift 3RM 2.)E2M […]
2013 in review
It’s the very last day in 2013, what are you going to do with it? How are you going to make the memory of this day last a lifetime? Do something bold. Do something new. Let go of fear, just for the last day of this year, and do something that you really wanted to […]
12.03.2013 [tuesday]
WARM-UP: 3 Rounds: 3 Chin ups, 4/4 S.A.R., 5/5 External Rotation 10 banded Front Squats w/ :03 pause STRENGTH: 5×5 E2M @ 80% 1a.) Front Squat 1b.) Chin ups (partner) WOD: 20 total Rounds every :45 AFAP: A1.) 3-6 Burpees Box Jumps (quick turn around) A2.) REST
11.19.2013 [tuesday]
WARM-UP: 3 ROUNDS: 3 Chin-ups, 4/4 SAR, 5/5 External Rotation 3 ROUNDS: 3 Power Clean, 3 Front Squats SKILL DEVELOPMENT: 8:00 Handstand practice LACTATE POWER (partner): :45 10 Rounds Total: A1.) 3 Clean & Jerk 115/75# AFAP + Row for calories for the remainder of time A2.) REST CP-BATTERY: 18:00 EMOM 5 Touch & Go […]
11.05.2013 [tuesday]
Today marks the end of our Paleo Challengers! For those of you who stuck it out for the 30 days: GREAT JOB! We know the first time can be hard at times! But, now that you’ve done if for 30 days, you know how you CAN feel when you eat right, and you know the […]
10.28.2013 [monday]
Skills: 3 Rounds: 3 Chin ups 4/4 SAR (single arm row) 5/5 External Rotation 3 Rounds: 3 Power Clean 3 Front Squats *using an empty bar Strength: E.2M.O.M for 16:00 1PC + 3 FS (loading weight throughout) (partner)WOD: AMRAP in 6:00 A1: 8 Chin ups A2: Plank hold
10.09.2013 [wednesday]
[slideshow] Skills & Drills: 30 banded OHS Strength: 5-5-5-5-5 1a.) OHS 1b.) Chin ups (strict) WOD: 3 Rounds x 1:00 Stations Rope Climbs /Rope Lowers […]
09.17.2013 [tuesday]
Skills: 5 Rounds: 5 Supine Bar Rows 10 Hand release push ups 15 OHS (w/ pvc) WOD: AMRAP in 10:00 5 Squat Clean Thrusters 95/65# 10 Push Ups 15 weighted abmat sit ups Strength: 1a.) OHS 3-3-3-3-3 (@90%) E3M 1b.) Chin ups 3-3-3-3-3 add weight only until chest can remain to touch bar
