Posts from the ‘Blog’ Category

  • New Logo

    Wednesday, January 14

    January 13th, 2015 | Blog | Coach | No Comments

    Strength: On the minute for 8 minutes 1 Snatch + 2 Overhead Squats @ 75% (snatch) WOD: 9:30 clock 4 x 2:00 rounds 12 Back Squats (135/95) no more than 40% @ 1:10 min mark begin AMRAP toes to bar Rest :30 b/w rounds

    Read More

  • New Logo

    Tuesday, January 13

    January 12th, 2015 | Blog | Coach | No Comments

    Strength: Bench Press 3-3-3-3 Supine Ring Row 3 x AMRAP @ 31X3 tempo. Scale to be able to do at least 5 perfect reps on first set. WOD: Alternate on the minute for 14:00 (7 sets each) for total working time 120/100m Row 5 Shoulder to Overhead (155/105) + 5 Lateral Bar Hop Burpees

    Read More

  • New Logo

    Monday, January 12

    January 11th, 2015 | Blog | Coach | No Comments

    Strength: Hang Squat Clean 5×2 WOD: 6 rounds, for total working time 6 Hang Squat Clean Thrusters (115/75) 12 Box Jumps (30″/24″) Rest :45 b/w each round

    Read More

  • New Logo

    Saturday, January 10

    January 9th, 2015 | Blog | Coach | No Comments

    Here’s todays schedule: 8:30am Olympic Lifting 8:45am Freedom Fitness Class 9:30am CrossFit Team WOD 10:30am GLSA/LBC

    Read More

  • New Logo

    Friday, January 9

    January 8th, 2015 | Blog | Coach | No Comments

    Handstand workshop this Saturday from 12 to 1pm. All levels are welcome. Skill progressions will be covered. Strength: Front Squat 1 1/4 Front Squat 3 reps on the minute for 6:00 @70% WOD: Every 3:00 for 15:00 – (5 sets) For total working time: 18 Wall Ball Shots 4 Wall Climbs (rounds 1 & 5)(3 […]

    Read More

  • New Logo

    Thursday, January 8

    January 7th, 2015 | Blog | Coach | No Comments

    Handstand workshop this Saturday from 12 to 1pm. All levels are welcome. Skill progressions will be covered. WOD: AMRAP 8:00 25 Double Unders 15 Situps 10 KB Swings (32/24) Rest 2:00 then… Cashout (for time): 10 Burpee Pullups 15 Burpee Box Jumps 10 Burpee Pullups

    Read More

  • New Logo

    Wednesday, January 7

    January 6th, 2015 | Blog | Coach | No Comments

    Handstand workshop this Saturday from 12 to 1pm. All levels are welcome. Skill progressions will be covered. Strength: 2 Push Jerk + 1 split jerk Then strip bar to 65% of heaviest set on strength complex & complete: AMRAP Push Jerk :20 on, :40 off for 5:00 WOD: 5 rounds for total working time: 200/160m […]

    Read More

  • New Logo

    Tuesday, January 6

    January 5th, 2015 | Blog | Coach | No Comments

    Handstand workshop this Saturday from 12 to 1pm. All levels are welcome. Skill progressions will be covered. Strength: Position Snatch 5×3 Position Snatch High Hang, mid-hang, just below the knee. Keep weight light enough to focus on perfect mechanics on every single rep. All reps to be received below parallel. Then, :25 on, :35 off […]

    Read More

  • New Logo

    Monday, January 5

    January 4th, 2015 | Blog | Coach | No Comments

    Handstand workshop this Saturday from 12 to 1pm. Strength: Back Squat At the top of every other minute for 10 minutes (5 sets), complete 6 Back Squat @ (65%). Focus on being as fast & explosive as possible out of the bottom. 10 Box Jumps. Make box jumps as high as possible while being able […]

    Read More

  • New Logo

    Friday, January 2

    January 1st, 2015 | Blog | Coach | No Comments

    Happy New Year folks. Just one class today at 9:30am. Regular schedule tomorrow (Saturday).

    Read More