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 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 WOD: 1) Football Bar Bench Press: 5-5-5-5-5 Rest 2-3 minutes between sets. Each set should be as heavy as possible. 2) Halting Jerk: 3-3-3-3-3-3-3 Warm-up as needed. Rest 90-120 seconds between sets. While loading is important remember this is ultimately a positioning drill. The biggest fault scene with this drill is holding the dip and re-dipping in the dip. Make sure you explode up from the pause. Pause in the bottom of each rep for 3 full seconds. 3) 10 minute AMRAP: 5 Muscle-ups 20 Wall Balls…

* 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 WOD: 1) 20 minutes EMOTM: Odd, Handstand Push-ups, Even, Movement of Choice Handstand Push-ups should be normal HSPU, focus is on speed/turnover time. Movement of Choice should just be something that you struggle with.   2) 15 minutes EMOTM: 1 Snatch Warm-up to around 60%. Start there, increase as much as deemed fit. Goal is as much volume in the 80-90% range as possible. All reps should be full Squat. If you miss a rep don’t reattempt, wait until the next minute. 3) 12 minutes EMOTM: 1 Clean…

* 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 WOD: 1) 20 minutes EMOTM: Odd, Box Jumps 24/20, Even Chest-to-bar Pull-ups Box Jumps can be up to 15 reps. The focus should be on speed and rebounding. Chest-to-bar Pull-ups up to 10 reps…pick a rep count you can maintain for all 10 sets. 2) Back Squat: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 3) Front Squat:  5 @ 60%, 3×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 4) AQAP: 21…

* Holiday Party Ticket Sales Close February 5th!!! Get your tickets before it is too late HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE WOD: 1a) 6 minute AMRAP: 5 Muscle-ups 50 Double-unders Rest 3 minutes. Sub for Muscle-ups is 10 Push-ups/Dips. Sub for DU’s is 50 SU’s and 20 Tuck Jumps. 1b) 6 minute AMRAP: 5 Squat Snatch 135/95 10 Box Jumps 30/24 Rest 3 minutes. 1c) 6 minute AMRAP: 10 Chest-to-bar Pull-ups 20 Kettlebell Swings 53/35 2) Glute Ham Raise: 5 x 5 Rest 90 seconds between sets. Add weight if able, use assistance as needed. 3) Sled Drag: 400m Light. Focus on consistent movement, walking through your heels. 4) Pendlay Row: 3 x 10 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Holiday Party Ticket Sales Close February 5th!!! Get your tickets before it is too late HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE WOD: 1) Back Squat: 20 Rep Adjust weight based on last weeks. Warm-up as needed. 2) Front Squat: 3-3-3 Warm-up as needed. Each set heavy as possible. 3) Snatch: 15 minutes build to a heavy single Warm-up as needed. Rest as needed. Take as many attempts as needed. This should be a full Snatch. 4) Clean and Jerk: 15 minutes build to a heavy single Warm-up as needed. Rest as needed. Take as many attempts as needed. This should be a full Clean and Split Jerk. Catch Dani at 20:53 5) 8 minute AMRAP: 8 Power Cleans 135/95 8 Front Squats 135/95 8 Alternating Front Rack Lunges 135/95 Lunges are in place, not walking. 6) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy…