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Monday 20200608
Monday kicks things off with a lower average intensity effort in the form of a long grind. Grinds are workouts that the demand lies in the length, repetition, and overall accumulated fatigue. It’s a...
View ArticleRebranding
The recent statements by CrossFit founder and current CEO Greg Glassman do not reflect how we feel as a business or as a person, or as a gym. We are echoing the numerous other gyms and athletes in our...
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Tuesday 20200609
Holy legs! Today’s fitness kicks off with some moderate to moderate-heavy Back Squats, meaning we are looking for a challenging weight, but something you can do 5-7 reps of- no 3RM today! With 5 sets...
View ArticleWednesday 20200610
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Scap Push-Ups 10 Scap Pull-Ups 10 Moose Antlers/Arm 10 KB Deadlifts 20 Walking Lunges Skill Metcon (No Measure) ON A 10:00...
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Thursday 20200611
What a week of fitness it’s been so far! Today, we are working with a moderate barbell AND a higher skill gymnastics movement, which means it’s going to be a great day! In the Strength today, we are...
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Friday 20200612
We love a good descending rep scheme workout! Today’s workout is a high volume triplet of bodyweight movements. We introduce a not too common movement with the Deficit or Hand Release Push Ups, adding...
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Saturday 20200613
Time to get some barbell work in! We start the day off with a weightlifting complex to get some extra exposure to the Clean and Jerk. The workout today is 5 AMRAPs of low reps, lightweight barbell,...
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Sunday 20200614
We’ve got lots of running to close out the week of awesome workouts. Today’s movements are not overly complicated or technical, it’s just good ol’ hard work! Warm-up Warm-up (No Measure) 2 SETS (4:00...
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Monday 20200615
Kicking off the week with some considerable time under tension. You need to maximize your control and awareness in the Front Squat by holding a :03 descent, :01 pause at bottom, :01 stand, and :01...
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Tuesday 20200616
Today’s workout might look like a big, daunting task- there’s nowhere really to hide here! That’s where pacing comes into play to be an important part of our lesson plans today. You might look at this...
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Wednesday 20200617
Classic Push/Pull day today! The Strength is a slightly different format than what we’ve seen before, but it’s a great opportunity for you to get a little bit more of what you want out of it today! In...
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Thursday 20200618
Did someone say, “Spicy?!” This workout is exactly what comes to mind when I think of that word! We’ve got a great opportunity to work on getting into solid positions on the Tempo Deadlift in the...
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Friday 20200619
Get excited, it’s time to get some weightlifting in! We will hit plenty of Snatch progressions focusing on the High Hang and the Hang Position to make sure the you stay patient to bring the bar to the...
View ArticleSaturday 20200620
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Kang Squats 10 Alt. Groiners 20 Mountain Climbers Into… AMRAP x 5 MINUTES 5 Med Ball Front Squats 10 Med Ball Push Press 20...
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Sunday20200621
It’s not every day we get to kick off with a PUMP SESH! The Strength today goes for MAX reps of Floor Press. You should look to challenge yourself with big sets here, around 20+ reps each time going...
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Monday 20200622
Warm-up Warm-up (No Measure) CHIPPER WARM-UP (7:00 Cap) 10 Up-Downs 300m Row (moderate) 10 Burpees 200m Row (moderate-high) 15 Med-Ball Front Squats 100m Row (high) 15 Med-Ball Thrusters (:01 pause...
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Tuesday 20200623
Warm-up Warm-up (No Measure) 2 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Moose Antlers/Arm Into… 2 ROUNDS 5 Clean Grip Deadlift 5 Hang Muscle Cleans 10 Alt Elbow Punches 5 Front Squats Strength...
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Wednesday 20200624
Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :15 Knee to Chest Walk :15 Toe Walk :15 Heel Walk :15 High Knees :15 Butt Kickers :15 High Skips Workout Metcon (Time) EVERY 5:00 FOR 5 SETS 15 Toes to...
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Thursday 20200625
Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt Groiners 5 Push Up to Pike 10 Alt Reverse Lunges Into … 2 ROUNDS 5/5 Single Arm DB Strict Press 10 Single DB Up-Downs 20 Alt Single DB Reverse Lunges Into…...
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Friday 20200626
Warm-up Warm-up (No Measure) 2 ROUNDS 10 PVC Pass Throughs 10 Alt. Groiners 20 Jumping Jacks 2 ROUNDS 10 Bootstrappers 10 Behind the Neck Snatch Grip Shoulder Presses 20 Single Unders 2 ROUNDS 10...
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