Category Archives: Uncategorized

So good to see everybody back in the gym again: excellent deadlifts tonight and this am! Strength Deadlifts 1×10@60% 1×10@65% 1×8@70% 1×7@75% 1×5@80% 1×20@50% MetCon 10 kb snatches 53/26 10 air squats 10 kb swings 10 air squats 12 min AMRAP

Here so today’s workout. If you’re following us from afar let me know how ya like this “Fran-like” wod! Strength Clean and Jerk Progressively increasing weight with sets, this is to be sub maximal and focused on form. 3-3-3-2-2-2-1-1-1 MetCon A. 8 thrusters 95/65 16 strict pull-ups 4 rounds -4 min rest period- B. 5Continue reading “010814”

Did a few different WODs today so I’ll post the nastiest of them! Strength Back Squat 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×4@80% 1×3@75% 1×20@50% MetCon 4 power cleans 155/115 10 walking lunges 155/115 10 box jumps 24/20 10 alt DB snatches 50/35 4 rounds for time Robin getting it today!

Okay so based on popular opinion I am going to post the days workout in the PM of that day. Apparently nobody likes to know what they are doing till they come into the gym! Strength Split jerk 4-4-3-3-2-2-2-1-1-1 Progressively increasing load till you approached 85-90% of a max effort. MetCon A. 7 power cleansContinue reading “010614”

Hey guys let’s make a push this January to get those gains! Remember to bring friends as well! Maybe there can be a t-shirt incentive to bring some friends! Haha! Technique Snatch – 20 min to work up weight or practice technique. Muscle up practice – 20 min to work on the transfer portion ofContinue reading “010414”

Strength Squat clean 3-3-3-2-2-2-1-1-1 with goal being to end your last rep at 85%. Emom 5 min 4 squat cleans at 65%. MetCon 28-21-14-7 Wallballs Pull-ups For time! Post your times to comments! Mobility 4 min hamstring stretch 4 min glute stretch

Oh boys and girls it has been announced! The CrossFit open is coming to you as of feb 27th. It’s time to get that conditioning happening! Strength Front squat 1×8@65% 1×7@70% 1×6@75% 1×5@80% 1×4@85% 1×2@90% Tabata front squats with 50% for 3 min MetCon 10kb swings 53/26 20 push-ups 5 rounds for time **200 doubleContinue reading “010214”

NO CLASSES WILL BE HAPPENING TOMORROW. If you wish to still workout on your own her is a little workout for y’all! 10 sit-ups 20 burpees 20 sit-ups 30 air squats 30 sit-ups 40 lunges (alternate legs in place or walking) 40 sit-ups For time! I wanna see some times! 🙂 do it with aContinue reading “010114”

Almost 2014! Let’s make it a good last workout of 2013. 🙂 Strength Push press A. 15 min to establish 1RM B. EMOM 10 reps at 50% for 5 min. MetCon 7 power snatch 95/65 14 pistols 8min AMRAP -1 min rest- Wallballs 20/14 6 min AMRAP Score is total reps Mobility Glute stretches 4Continue reading “123113”

Strength Back squat 1×10@60% 1×10@65% 1×8@70% 1×6@75% 2×5@80% EMOM 8 min @ 60% x5 MetCon 15-12-9-6-3 C2B pull-ups Power cleans 135/95 Push-ups For Time Mobility 5 min squat therapy – alternate pressure on each hip.