December 10, 2015

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that we will not be holding classes this Saturday as we will be hosting our 2nd annual holiday party and in house competition. All are welcome to compete or just come out and hang out. Click here to see a list of the events for the competition.[/creativ_alertbox]


Lunge Kick to Freestanding Handstand

Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.



“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans 135/95lbs
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Workout notes: This workout is a  classic CrossFit workout and a CFD favorite.  Score each cycle separately and don’t forget to pace yourself! It’s a good idea to treat this workout like you would a Tabata style workout trying to achieve the same score in each cycle.  You have 19 minute workout and a total of 15 minutes of work so plan for a longer workout!


Leave a Reply