Category: Sport

* 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) 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. 2) Clean + Pause Front Squat + Jerk: 5 sets Warm-up as needed, and then perform 5 working sets. Clean is a full squat. After the Clean go back down into a Front Squat, pause for 3 seconds and come back up. Finish with a Split Jerk. Rest 90-120 seconds between sets. 3) AQAP: 10,9, 8…3,…

* 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, Open Prep, Even, Movement of Choice Open Prep can be any of the following movements, Wall Balls, Box Jumps, Burpees, Toes-to-bar, Chest-to-bar Pull-ups, Shoulder-to-Overhead, Deadlifts, or Double-unders. Movement of Choice can be anything you’d like to work on. For both movements efforts should be kept to about 20 seconds of work. 2) 5 rounds for Max Reps: 45 seconds Box Jumps 24/20 15 seconds Rest 45 seconds Kettlebell Swings 70/53 15 seconds Rest Extra Work: 3) Turkish Get-up: 3 x…

* 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) 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. 2) 10 minute AMRAP: 5 Muscle-ups 20 Wall Balls 20/14 40 Double-unders Sub for Muscle-ups is 10 Pull-ups Extra Work: 3) Box Jumps @ 24/20: 3 x…

* 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) 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. 2) 12 minutes EMOTM: 1 Clean and Jerk 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…

* 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) Front Squat: 8-8-8 Warm-up as needed. These should each be as heavy as possible, each set should be a hard effort. You should be working in the 70-80% of your 1RM Front Squat. Rest 2-3 minutes between sets. 2) Back Rack Box Step-ups @ 20″: 3 x 8/side If you can’t step-up onto a 20″ Box Scale as needed. Bar rests on the back. Load as heavy as able. Rest 90 seconds between sets. 3) AQAP: 21 Shoulder-to-Overhead 165/113 75 Double-unders 15 Shoulder-to-Overhead 165/113…