WOD - Sun, Oct 8Warm up 1 set::30 jumping jacks10 med-ball good mornings10 med-ball front squats10 med-ball shoulder presses1 set::30 up-downs10 med-ball bent over rows10 med ball push presses to…
coachOctober 7, 2023
2022 Crossfit Open
Registration is live. Login Sign up HERE. Welcome to the 2022 CrossFit Games season! It all starts with the Open, a…
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WOD - Sat, Oct 7IntentTeam work fun + Skill work! Today’s session is based on sprint style intervals and a combo of skills and weights. The first couple rounds will…
coachOctober 6, 2023
WOD - Fri, Oct 6IntentMonostructural buy in, plus a devastating combo of bench press and body weight air squats. We often see bench press as a pure strength training movement…
coachOctober 5, 2023
WOD - Thu, Oct 5IntentBig day! How well have you prioritized your sleep? Your nutrition? Your cool downs? How about your nightly “pre bed” stretching routine? Wait you don’t think…
coachOctober 4, 2023
WOD - Wed, Oct 4IntentEveryone’s favorite, a combo of strength and conditioning both. Today we focus on upper body pulling to develop more raw strength for future gymnastics and a…
coachOctober 3, 2023
WOD - Tue, Oct 3IntentFor the sake of variance, today we don’t touch a weight. How is your conditioning? We will find out today not just relative to your ability…
coachOctober 2, 2023
WOD - Mon, Oct 2IntentToday the goal is simple, let’s build some strength! The goal is to really spend our first fruits of the week in working on maximizing the…
coachOctober 1, 2023
WOD - Sun, Oct 1Metcon (Time)4 Rounds for time 30/24 cal row30/24 cal bike400m run 2:00 rest after each round Metcon (Checkmark)Post Workout3 sets max effort pinch plate hold 35lb…
coachSeptember 30, 2023