Category: Competition

* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 11th @ 6:45 PM to answer any questions you all have. ** New Products/Supplements..A Little Info HERE  WOD: 1) 20 minutes EMOTM: Odd, Chest-to-bar Pull-ups, Even, Wall Balls Reps should not exceed 10 for either movement. If you’ve got Wall Balls dialed use a heavier ball. Pick a rep count you can maintain for all 10 sets. 2) Snatch: 15 minutes EMOTM Perform 1 Snatch EMOTM for 15 minutes. The goal is to get as many lifts in as possible at 80% and up. If you’re feeling good go for a PR. If you fail a lift don’t attempt again until the next minute. All lifts should be full Squat. Start at approximately 60-70% of your 1RM. 3) Clean and…

* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 10th @ 6:45 PM to answer any questions you all have. ** New Products/Supplements..A Little Info HERE WOD: 1) 20 minutes EMOTM: Odd, Box Jumps 24/20, Even, 8 Cycled Push Jerk Box Jumps work up to 10 reps, the goal should be speed, make sure you hit full Knee AND Hip extension when standing on the box. For the Push Jerk only work as heavy as you can cycle the repetitions, think of this more as a skill, loading isn’t necessarily the main focus. 2) Back Squat: 10 @ 60%, 8 @ 65%, 6 @ 70%, 6 @ 75%, 6 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 3) Front Squat: 5 @ 60%, 5 @ 70%,…

* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 10th @ 6:45 PM to answer any questions you all have. ** New Products/Supplements..A Little Info HERE WOD: 1) 5 Snatch Push Press + 5 Overhead Squats: 5 sets Warm-up as needed. Perform 5 Snatch Push Press, once the 5th rep is overhead, perform 5 Overhead Squats. Build as heavy as possible. Rest 2-3 minutes between sets. 2) 3-Stop Clean Deadlift + Clean Pull: 3-3-3-3-3 Starting from the floor initiate a Deadlift. Pause for 1 second just off the floor, just below the knee, above the knee, and then perform a Clean Pull from that position. That is 1 rep. Go as heavy as possible. Rest 90-120 seconds between sets. 3) 20 minutes EMOTM: Odd, Muscle-ups, Even, Toes-to-bar Pick…

* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 10th @ 6:45 PM to answer any questions you all have. ** New Products/Supplements..A Little Info HERE WOD: 1) Back Squat: 10 @ 60%, 8 @ 65%, 8 @ 70%, 8 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) Snatch + Pause Overhead Squat: 5 sets Warm-up as needed, and then perform 5 working sets. Snatch is a full squat. After the Snatch go back down into a Overhead Squat, pause for 3 seconds and come back up. Rest 90-120 seconds between sets. 4) Clean + 2 Jerks: 5 sets Warm-up as needed, and then perform 5 working…

* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 10th @ 6:45 PM to answer any questions you all have. ** Holiday Party Ticket Sales Close February 5th!!! Get your tickets before it is too late HERE *** New Products/Supplements..A Little Info HERE Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A.Aerobic Restoration25-40 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)*…