01.15.2014

The Special Olympics Polar Plunge is on February 15th! We are getting a jumping team together tosupport a great cause! Information can be found on the flyers around the gym, or ask us!! WARM-UP: 3 Rounds: 5 Banded Pause Front Squats w/ empty bar 5 Db Press 5 Seated Box Jumps STRENGTH: 1.) Front Squat […]

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 @ […]