Category: Sport

* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar. Please be mindful you’ll need to be out at 8 AM sharp! WOD: 1) 5 rounds AQAP: 400m Run 21 Deadlifts 115/75 15 Push-ups 9 Overhead Squats 115/75 Extra Work: 2) Russian Kettlebell Swings: 3 sets of 30 Rest 90-120 seconds between. Sets. Heavy as possible. 3) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds between sets. Pick a rep range you can complete without stopping on the first set. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar.  WOD: 1a) Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Build as heavy as deemed fit. 1b) Back Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Back Squat and climb. Build as heavy as deemed fit.  1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be a total of 3 minutes of each forward alternating step-ups, and 3 minutes of Lateral Over…

* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar.  WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers…

* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar.  WOD: 1) 5 Push Press + 1/side Turkish Get-up: Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as deemed fit. If you’ve never done TGU’s before start light, focus on proper form and technique. If you’re comfortable with TGU’s feel free to build loading over the 10 sets. Perform TGU’s with a Kettlebell. 2) 9 minute AMRAP: 9 Box Jump Overs 24/20 18 Kettlebell Swings 53/35 27 Double-unders Extra Work: 3) Face Pulls: 100 not for time Break into as many sets as needed. Focus on positioning and activation, not speed. 4) Row: 5 x 1000m Rest 3 minutes between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for…

* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar.  WOD: 1) Snatch: 1 Rep Every 0:45 for 12 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Build as heavy as deemed fit. 2) Clean: 1 Rep Every 0:45 for 12 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Build as heavy as deemed fit. 3) 5 rounds AQAP: 12 Knees-to-armpits 9 Burpee Lateral Bar Hops 6 Power Snatch 75/55 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 6-8 reps Rest 90-120 seconds between sets. Heavy as possible but keep it strict. 5) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip…Support, Strict, Kipping, etc. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE