Category: Move

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (7-7-5-5) Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Front Rack Box Step-ups Perform all reps on 1 leg, then switch to the other. Use a box height that puts your knee and hip in line. Goal stimulus is to no push off with the trailing leg at all…ques to use are to point your toe and flex your quad, then initiate the…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1) AQAP: 400m Run 40 Ball Slams 40/30 400m Run 40 Box Jump Overs 24/20 400m Run 40 Push-ups 400m Run  40 Dumbbell Box Step-Overs 35/25 @ 24/20 400m Run Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is consistent, steady movement. Scale loading as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets – Bench Press: 5 @ 70%, 5 @ 80%, 3 @ 85%, 2 @ 90%, 1 @ 100% Warm-up as needed. If you don’t know your max now is a great time to go for it, we will de-load after this and build back-up for a PR in a few weeks. We suggest warming up a couple Deadlifts reps after each Bench set so you’re ready to go at your starting weight when you get there. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets – Deadlift: 5 @ 70%, 5 @ 80%, 3 @ 85%, 2 @ 90%, 1…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: Option A – CrossFit Burn Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. Option B – Active Recovery This is meant to be done on your own, in the side gym, or if class is small for Burn, this can be done alongside the Burn Class so you can watch other’s suffer 🙂 1) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement Slow and steady. Focus on good position and…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 10-20 Shoulder Taps From Box or Handstand + 20 Hollow Rocks Shoulder taps should be done ideally from a Stink Bug Position, or Handstand Position (Wall Facing is also an option). If you’re unable to do these then perform them from a normal plank, or even an elevated plank from a box. Pick reps/movements you can maintain for all 5 sets. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 3-5 Stink Bugs + 3 Inchworms w/3 Push-ups OR 3-5 Strict Handstand Push-ups + 1-3 Wall Climbs For the Inchworms, each Inchworm has 3…