WOD - Wed, Nov 1Warm Up Big conditioning day! Simple movements, shoulder free training day. Great way to build GPP and increase everyone’s horsepower. The goal is push it today…
coachOctober 31, 2023
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WOD - Tue, Oct 31IntentIntent: Go heavy, then go CrossFit. This day is one that will be a favorite to many! Heavy cleans, the goal is to set a new…
coachOctober 30, 2023
WOD - Mon, Oct 30IntentIntent: movement redundancy at its finest here! Pressing, pressing, pressing. You want to experience a real pump? Do this workout in under 8:00, what a goal!…
coachOctober 29, 2023
WOD - Sun, Oct 29Warm UpCoach's choice"Lift Off" (AMRAP - Rounds and Reps)20 Minute AMRAP-Ascending2-4-6-8-10-12-14-16...Single DB goblet squatsHand release push upSingle DB Alt step back lunge (ea leg is a…
coachOctober 28, 2023
WOD - Sat, Oct 28Warm UpCoach's choice"Hellraiser" (Weight)For Time:Buy-in: 800m Pumpkin Run (20/14 medball)Then, 3 Rounds of:10 Clusters (135/95 lb)31 AbMat Sit-Ups23 Burpee Box Jumps (24/20 in)Cash-out: 800m Pumpkin Run…
coachOctober 27, 2023
WOD - Fri, Oct 27IntentConsistent exposure to strict hanging strength is the solution to shoulder pain. Commonly athletes who love to train overhead and chase intensity can forget the importance…
coachOctober 26, 2023
WOD - Thu, Oct 26IntentToday we draw some solid baseline numbers are grip strength but also shoulder stability. The hangs today should be max effort with plenty of rest. It…
coachOctober 25, 2023
WOD - Wed, Oct 25Intent (Checkmark)Today we build upon some foundational gymnastics movements and skill work! Combining both high skills and capacity work in EMOTM style training is a great…
coachOctober 24, 2023