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Skill AMRAP in 6 Minutes 30 Seconds L-Sit 30 Seconds Squat Hold For the skill work today credit yourself for one round when you complete a total of 30 seconds of each movement consecutively.  Most athletes will need to break up the movements at some point so remember that your 30 seconds only needs to […]

Skill EMOM for 10 Minutes [odd] 30 Seconds of Supine Ring Rows [even] Rest Please note that the supine ring row should be a completely strict movement. The more you lay flat the harder the movement will be so scale by moving you feet to an appropriate level.  Work on remaining consistent with your movement and […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will be open but closing promptly at 10:30 this Saturday for the July 4th Holiday![/creativ_alertbox] Skill E2MOM for 10 Minutes 2 Power Clean & Split Jerks Work up to a moderate weight Power Clean & Jerk and perform 2 repetitions of that complex every 2 minutes for 10 minutes.  Ideally you choose a […]

WOD “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Workout notes:  Our workout choice for today is one of two classic CrossFit.com workouts. […]

WOD 4 Rounds for Time 400M Run 20 Overhead Squat 96/65lbs 20 Burpees Workout notes: The overhead squat is one of the most difficult movements that we do! It requires mobility in every joint as well as overhead,leg  and midline strength.  Even if you have those traits they will still be hard so don’t give up on […]

Strength Clean & Jerk 1-1-1-1-1 Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very […]

Skill Two rounds of Tabata alternating between Hollow Rocks Super Man Hold The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure to […]

Strength Deadlift 1-1-1-1-1 Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick up the bar.  Judge your limits by your strain and the consistency […]

Skill EMOM for 10 Minutes [odd] Knees-To-Elbows [even] :30 Second Handstand Hold Use this time to work on improving your Knees-To-Elbows by learning or refining your kip.   If you are new to the movement first work on bringing your knees to up above parallel.  Work on timing your swing so your body is behind the bar […]