Author: Jade

* This Saturday, September 26th, is our annual anniversary bash. We’re roasting a pig, you bring a side dish and or alcohol. Party starts at 5 PM. ** The gym will be closed October 3rd and 4th as we are playing host to the CrossFit Olympic Lifting Seminar. A track workout will be programmed for those looking to train. 1a) Pause Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Build as heavy as deemed fit. Pause for 3 seconds in the bottom then come up. No bounce. 1b) Pause Back Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Back Squat and climb. Build as heavy as deemed fit. Pause for 3 seconds in the bottom then come up. No bounce. 1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets These should…

* This Saturday, September 26th, is our annual anniversary bash. We’re roasting a pig, you bring a side dish and or alcohol. Party starts at 5 PM. ** The gym will be closed October 3rd and 4th as we are playing host to the CrossFit Olympic Lifting Seminar. A track workout will be programmed for those looking to train. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re…