Wednesday 181003

World-Class Fitness in 100 Words:  ■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. ■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, […]

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Tuesday 181002

Anyone remember “DT”Popping smoke”? The photo above is proof of why we track our fitness and the reason we do repeat WODS.. The Importance of Benchmark WODs and Tracking Your Progress in Crossfit Why you should track your progress, lifts, times, runs and numbers and which are the essential metrics for EVERY Crossfitter. The simple answer […]

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Monday 181001

September Athlete Goal Board Winner is….Tucker B! One of Tuckers goals that he put down was to do 25 unbroken double unders and he did it and then some. Tucker, pick up your prize in the office. The October goal board is ready for you to commit to another short term goal. Dynamic Warm-Up – […]

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Friday 180928

Dynamic Warm-Up – Mobility Prepare  for.. Test 1 Minute max Handstand hold while doing plate touches. Primer: Strength-skill warm up 2rds of  95/63 75/55 33/15 15/PVC Then 2nd round Add wod weight 4x DL 3 x Hang squat power clean  ( Speed pulling under-show high thigh hips bounce for bar cycling ) 2x Push Jerk 3x […]

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Thursday 180927

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. A: WOD Partner WOD  15 min AMRAP of:  P1: 11/8 Cals on Ski erg/Rower 25m bear crawl 7 Box Jumps 24/20 P2: Rest until P1 is done then Switch. *Alternate each round with rower and ski erg ROM-MWOD Couch Stretch w/ shoulders How to do a Couch […]

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Wednesday 180926

September Goal Reminder – If you met your goal you set for yourself, be sure to outline your square in RED so you can be put into our monthly drawing!! Dynamic Warm-Up – Mobility Prepare  for.. Test: 1:00 Bar Hanging L Sit – 1 minute attempt. RX Goal is to hold 1 minute legs straight toes pointed […]

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Tuesday 180925

Dynamic Warm-Up – Mobility Prepare  for.. Test: 1:00 Max Ring Row A: Strength. “Misfit Clean Complex” Compare to 180903 20 Minute of E2MOM Find today’s 1RM Unbroken of: Power clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk B: WOD 21-15-9 Hang Power Clean n Jerk 95/65 T2Bar / Progression Scaling- Hang Power […]

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Monday 180923

Dynamic Warm-Up – Mobility Prepare  for.. Test: 1:00 max effort Double Unders. A: Skill- Pistol https://www.youtube.com/watch?v=gZDcmOLKUxc In any progression, enforce the following: 1-Keep weight in midfoot. 2-When standing, drive through the ball of the foot. 3-Keeping weight in heel will make you fall backward. Primer:   2rds of: 1 MU or Box MU’-C2Bar or 2x Jumping […]

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Friday 180921

Dynamic Warm-Up – Mobility Prepare  for.. Test: 1:00 Max Hand Release push ups A: Strength: 15 minute E3MON of 5 rep Back Squat climb to today’s’ heavy 5 In teams of 2-3 Primer:   2 rds of 5 KB swings US CF Style 3 Pullups/ Progression B WOD: “Helen”  (16 minute Cap) 3 Rounds for time of: […]

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Thursday 180920

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. A. WOD “Death by Assault” 15 EMOM Gold Level:3 Cals on Assualt Bike Increase by 3 every min until failure, Then work back down Silver Level: 2 Cals (increase by 2 each round) Bronze Level: 1 Cal (increase by 1 each round) B. MWOD Lizard Lizard Pose (Utthan […]

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