May
15
The last week and a half has been unusually high-volume, longer workouts. It’s time to take a step back and look at other ways to build intensity (results) without over training. Today’s workout is designed to be lower volume, shorter duration and very intense! These are to be treated as prints. All-out effort for a …
Apr
25
S&D I 7 Rounds For Time of: 5 Handstand Push-ups 15 KettleBell Swings Score your total time to complete all rounds. We are frequently practicing a “hollow body” position in our warm-ups and we’re often yelling “Hollow! Hollow out!” while you’re working. CrossFit defines “Core Strength” as: Your ability to maintain proper spinal and hip …
Apr
24
Schedule Notice: There will be NO OPEN GYM HOURS this Friday afternoon from 5pm-7pm, as we will be attending Coach Paul & Carrie’s wedding! There were some change-ups to the leader board today! Besides the new records, there was also lot’s of PR’s and newly Rx’d scores! I’m proud of all of you! One of …
Apr
20
If you take a look at the “CrossFit Prescription”, we are supposed to add sport and play into our lives to really get all we can from our fitness journey. You have a great opportunity for this with our weekly Boxing Class. Every Saturday at 10:00am Chris Crawford will lead you through basic punching technique …
Apr
18
From 120418, Burpees and Jerks! Solid work by all! : WOD: ME: Deadlift to knees (set rack to prevent full pull) Then… 3 Rounds For Time of: 12 Sumo-Deadlift High-Pull 75#/45# 12 Knees-to-Elbows Score heaviest Deadlift Pull, and time to complete met-con. The Sumo-Deadlift High-Pull (SDHP) should use the force of the hips to do …
Apr
17
Jen gets a new PR on the Deadlift and hits 255#! Check it out: WOD: ME:3x Front Squat+1 Jerk Then: 3 Rounds For Time of: 6 Jerks 135/95 12 Burpees For this workout, I want you to think of the 3 rep max Front Squat and the 1 rep max Jerk as ONE barbell …
Apr
10
S&D III WOD: 5 Rounds For Time of: 15 Toes To Bar 20 Push-ups (4” deficit) 25 Sit-ups TOO MANY students have been “snaking” their push-ups or shorting the ROM (Range Of Motion). Time to correct! Practice keeping a “hollow-body” position in a front-push-up-plank position in the warm-up and try some push-ups this way. Keep …
Mar
19
The Beat-Down. CrossFit produces amazing results. There are many reasons why this is so : functional (natural) movement patterns, constant variety, high intensity, big range-of-motion, wide range of loads and time domains, the community (peer pressure can be good!)… many reasons and too much to discuss for this article. We know it can kick your …
Mar
14
First up- the closed part… Just in case you missed it… We have been running an Amazon Local Deal and this is the last day for new members to take advantage of it! If you haven’t shared it with your friends and family yet, please take a moment, click the link and share! The hours …
Mar
13
CrossFit can scare the hell out of people. When I first discovered CrossFit I was already a Personal Trainer and CrossFit was still very much a “grass roots” organization. I was drawn in by the free flow of information coming out of the CrossFit community from some of the best strength and conditioning coaches in …
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