Category: Sport

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference last week for loading. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats Reference last week for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: Alternating Lateral Lunges We will by working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. If you’re lacking the mobility for these use a mast on the…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) AQAP: 600m Run 60 Alternating Dumbbell Power Snatch 50/35 600m Run 60 Dumbbell Goblet Box Step-ups 50/35 600m Run 60 Single Arm Dumbbell Overhead Squats 50/35 600m Run Scale as needed. Squats should be performed 30 on each side, break them up however you deem fit. Extra Work: 2) Pistol Squat: 10 minutes Practice Work on a Pistol Squat, this could also mean working on mobility as well. 3) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=ni_HDRKPnJk

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Halting Clean Deadlift + 1 Low Hang Muscle Clean + 2 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 1 Halting Clean Pull + 1 Low Hang Clean Pull + 1 Low Hang Power Clean + 1 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Low Hang Clean + 1 Jerk Continue to build loading from Part B. 2) 7 minute Up Ladder: 3 Shoulder-to-Overhead 115/75 3 Pull-ups Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 3) Ring Row Hold: Accumule 3 minutes Accumulate…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 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. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) “Rozendaal” – AQAP: 51 Wall Balls 20/14 Then…10 rounds of… 7 Deadlifts 155/105 200m Run 18 Push-ups Then… 51 Wall Balls 20/14 We will be taking a break from our regularly scheduled programming today to remember one of our amazing members Eric Rozendaal who passed away last year suddenly due to a heart attack while on vacation in Jamaica. For those in the gym who knew Eric you would be hard pressed to find someone who could say he wasn’t always jovial. He helped me continue to open my prospective on life, open my eyes to new opportunities, and helped me find an even greater passion for the outdoors and our Earth. He will be someone I truly will always remember as will many people in…