[creativ_alertbox icon=”” colour=”red” custom_colour=””]REGIONALS WEEK SCHEDULE ADJUSTMENTS: There will be a few adjustments to the schedule this weekend as many of us will be heading to the California Regional Competition in San Diego! Please note the following scheduling changes this week:Friday-5/26: No 6:30PM Class Saturday-5/27: No 10:30AM Open Gym Sunday-5/28: No Gymnastics or Free Class […]

Skill EMOM for 10 Minutes [odd] Straight set of Strict Toes-to-bar [even] Max set or :30 seconds of double unders For today’s skill work we are tackling the strict version of the toe-to-bar. If you are not able to get your toes to the bar without kipping, work on bringing your knees up into a […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]REGIONALS WEEK SCHEDULE ADJUSTMENTS: There will be a few adjustments to the schedule this weekend as many of us will be heading to the California Regional Competition in San Diego! Please note the following scheduling changes this week: Friday-5/26: No 6:30PM Class Saturday-5/27: No 10:30AM Open Gym Sunday-5/28: No Gymnastics or Free […]

WOD  For time 200M Bodyweight Walking Lunge 400M Uneven Farmer Carry 1000M Run with plate 45/25lb Workout Notes: We are working outside today and soaking up the sunshine! You will start this workout heading out the roll-up doors and lunging to the 200m mark and back. If you are worried about tapping your knee to the pavement […]

WOD For Time 1 Mile Run then 10 rounds of 5 Pull-Ups 10 Push-Ups 15 Squats Workout Notes: If you are familiar with the well known CrossFit workout Cindy, you will recognize the rep scheme in today’s workout. We will start with a 1 mile run and finish with 10 rounds of 5 pull-ups, 10 push-ups and […]

Skill EMOM for 10 Minutes 1 Split Jerk w/ pause in the bottom of split position We’re finishing off the week with some split jerk technique work.  Adding the pause will increase the difficulty of the lift so focus on an upright dip and drive to send the bar overhead.  In the split position make sure […]

Skill EMOM for 10 Minutes Straight set of Kipping Handstand Push-Ups In this skill work you will be attempting a set of handstand push-ups every minute for 10 minutes. Treat this as skill work and do not do a max set.  Performing 2-3 well timed reps with a solid kip will be more beneficial than trying […]

Skill EMOM for 10 Minutes 1 Squat Snatch with pause in the bottom of the overhead squat Today we’re working on the squat snatch and really honing in on technique.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only add weight to […]

Skill EMOM for 10 Minutes [odd] Chest-to-bar Pull-Ups [even] Rest For today’s skill work we are focusing on the Chest-to-bar Pull-up.  If you are ready for chest to bar pull-ups use as much of the minute as you would like to do as many pull-ups as you can. Watch your hands and switch to strict pull-ups or ring […]

Skill  EMOM for 10 Minutes 1 Hang Squat Clean We’re working on lifting technique today. Start by deadlifting the bar into the hang position. You will then retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and squat clean the […]