Skill AMRAP in 5 Minutes Strict Pull-ups Today’s skill work is 5 minutes of strict pull-ups.   Take as many sets as you need to and complete as many reps as possible during that time.  If you are someone who does not quite have a strict pull-up yet try to progress to a lighter band or perform […]

Skill EMOM for 10 Minutes Power Clean + Push Jerk + Split Jerk Working from the floor, perform the Push Jerk+Split Jerk barbell complex every  minute  for 10 rounds.   This complex will require you to first perform a push jerk and then catch the bar with soft knees, reset your stance and perform a split […]

Skill EMOM for 10 Minutes [Odd] Double Unders [Even] :30 Seconds of Hollow Rocks Complete as many double unders as possible during the odd minutes of our skill work today.  If you are still working on this movement practice completing unbroken sets or work on alternating between some single unders and double unders.  If you are […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Starting today,  our Sunday noon class will now be dedicated to gymnastics! Coach Alex is excited to work with all of you that are wanting extra help with muscle ups, pull ups, handstands, rope climbs etc! 11 am will be CrossFit as usual so if you want to hit a workout make sure […]

WOD 3 rounds for time 800M Run 100 Double Unders 30 Two Arm Dumbbell Squat Clean Thrusters 45/30 lb Workout notes: This triplet falls into a fairly long time domain. Considering that the runs are a large part of the workout you will have several minutes performing just the runs.  If you are new to double unders and […]

Strength Deadlift 3-3-3-3-3 Work up to a strong effort set of three deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper […]

Skill EMOM for 10 Minutes 1 Squat Clean + 2 Front Squats Today we’re working on a squat clean and front squat complex.  Practice riding the bar down into your front squat with your elbows up and bar racked on your body. Remember to keep the knees over the feet and maintain an upright chest while […]

Skill EMOM for 10 Minutes 1 Squat Snatch Today we’re working on the difficult Squat Snatch. Warm up by working through a power snatch and overhead squat complex with an empty barbell or PVC. For this EMOM start with a weight that is easily manageable and increase slowly only if you have nailed the technique and […]

Skill E2MOM for 10 Minutes Handstand Hold Today we’re working on your handstand hold. Every other minute for 10 minutes practice holding a handstand against the wall. That’s five attempts to hold a quality handstand. Advanced athletes should be performing wall facing handstands with their belly against the wall. If you are new to the movement […]