Category: Competition

*Winter 2018 Holiday Schedule HERE Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you…

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on. **Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Clean – 15 minute EMOTM: Minutes 1-5 – 1 @ 70% Minutes 6-10 – 1 @ 72% Minutes 11-15…

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on. **Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Jerk – 15 minute EMOTM: Minutes 1-5 – 1 @ 70% Minutes 6-10 – 1 @ 72% Minutes 11-15…

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on. **Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Snatch + 3 Tall Snatch: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Snatch – 15 minute EMOTM: Minutes 1-5 – 1 @ 70% Minutes 6-10 – 1 @ 72% Minutes 11-15 –…

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on. **Winter 2018 Holiday Schedule HERE WOD: 1) Snatch + Overhead Squat: Max For Day Warm-up as needed. Rest as needed between lifts. 2) Clean + Front Squat + Jerk: Max For Day Warm-up as needed. Rest as needed between lifts. 3) Back Squat: 3RM for Day, 10 @ 61% of 1RM Warm-up as needed….