Category: Competition

*Please be aware that the next 10 days (7/28 – 8/7) Jade, Dani, Kristi, will be gone, and Laura will be out part of this time as well. Our other coaches have graciously given up their time to help keep the gym open for all scheduled classes. However, please note the gym will be open for Classes on the schedule and only that. The gym will close up accordingly in between sessions when there are larger breaks between classes. In addition, given the light coaching staff, there will generally be just one coach on per class, please give them your undivided attention and respect so that classes can run smoothly. Thanks so much! **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your…

*Raffle Prize Winners HERE **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. 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…

*Raffle Prize Winners HERE **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) Halting Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom of the dip for 2-3 seconds. Build as heavy as deemed fit. 2) Pause Bench Press: 4 sets of 4 Warm-up as needed. Rest 2-3 minutes between sets. Pause 3 seconds at the chest. Build as heavy as deemed fit. 3) Trap Bar Deadlift: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pull each rep from a Dead Stop. 4) 4 sets of: 50ft Double Dumbbell Overhead Walking Lunges 50/35 10 Muscle-ups 21…

*Raffle Prize Winners HERE **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. Pre Class: 1) 21 minute EMOTM: 1 – 100ft Dog Sled Push 2 – 7 Double Kettlebell Snatch 3 – 10-20 Calories Ski Erg Pick efforts/loading you can maintain for all 7 rounds. WOD: 2a) Hi-Hang Muscle Snatch + Snatch Push Press + Overhead Squat: Every 1:00 x 7 sets Start light, build as heavy as deemed fit. Focus on quality of movement over loading. 2b) Hi-Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part A. 2c) Hi-Hang Snatch x 2: Every 1:00 x 7 sets Continue building your loading from Part B. No dropping the bar between reps. Both…

*Raffle Prize Winners HERE **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. Pre Class: 1) Run – 5 sets of: 400m Easy 200m Fast 400m Easy 100m Sprint Rest 3 minutes between sets. WOD: 2) Back Squat: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Dumbbell Front Rack Reverse Lunges: 6/side Every 2:00 x 5 sets Perform this immediately after your last set of Back Squats starting at 10:00 on the clock. Alternate legs each rep. Build as heavy as deemed fit. 4) 10 minute Up Ladder: 3 Power Cleans 115/75 10 Double-unders Workout goes 3+10, 6+20, 9+30,…