Category: Competition

*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games. **Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. WOD: 1) 7 sets of: 1500m Assault Bike 200m Wreck Bag Carry 100/70 3 minutes Rest Perform at maintainable paces. 2) Every 1:30 x 7 sets: Snatch + 3 Overhead Squats Warm-up as needed. Start…

*Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. 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) *…

*Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. WOD: 1) Tall Jerk: 4 sets of 4 Warm-up as needed. Rest 90-120 seconds between sets. Don’t push the load, focus on speed and footwork. 2) Jerk Recovery + 5 second Support: 3 sets of 3 Warm-up as needed. Upon finishing the recovery keep the bar overhead for 5 seconds before de-loading for the next rep. Build…

*Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. WOD: 1) 21 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 5-10 Triple-unders 3 – 3-5 Wall Climbs Pick efforts you can maintain for all 7 cycles. 2) Every 1:30 x 7 sets: 2 Hang Snatch High-Pulls + Hang Muscle Snatch + Hang Power Snatch + Overhead Squat Warm-up as needed. Start around 50% of your…

WOD: 1) C2 Bike – 8 sets of: 1 minute @ 80 RPM 1 minute @ 85 RPM 1 minute @ 90 RPM 2 minutes @ Easy @ Damper 1 Pick the appropriate damper to maintain the prescribed cadence at the effort level you want to work at. 2) Back Squat: 6-6-4-4-4 Every 2:30 Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading. 3) Front Rack Reverse Lunges: 8/side Every 2:30 Warm-up as needed. Build as heavy as deemed fit. Reference 6/25/18 for loading. 4) 9 minute Up Ladder: 3 Hang Power Cleans 135/95 3 Bar Facing Burpees Workout wen 3+3, 6+6, 9+9, and so on until 9 minutes is up. 5) Single Leg Kettlebell Deadlift: 3 sets of 20/side Rest 90-120 seconds between sets. Focus on positioning over load. 6) Glute Ham Raise: 3 sets of 8 Rest 90-120 seconds between sets. Add load/assistance as deemed fit. 7) Dog Sled…