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Skill Tabata Support Hold On Rings Rest 1 Minute Tabata L-Sit (Floor) The skill work today involves two basic gymnastics movements that can be very challenging. Hold as much of each interval as you can in these positions.  With the support hold on the rings make sure your elbows are straight with your hands turned out. […]

Skill EMOM for 10 Minutes [odd] Toes-To-Bar [even] Plank Hold Use this time to work on improving your Toes-To-Bar by learning or refining your kip.   If you are new to the movement first work on bringing your knees to your chest and then extending the knee and pointing your toes at the bar.  Work […]

Skill  EMOM for 10 Minutes 3 Hang Power Snatch Work up to a light weight Hang Power Snatch and perform 3 repetitions every minute for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row.  Be sure to drop under the bar and land in a partial squat […]

Strength Front Squat 8-5-3-2-2-2-2 Work up to a strong effort 2 rep front squat. Start light and increase the weight for each set. The focus here should be on keeping your torso upright and tracking your knees over your feet. If your chest and elbows are collapsing forward and unable to keep the elbows up […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Starting THIS MONDAY the 8am class will be moving to 7am! Come start your morning off right with our fab CFD Coaches! There will also now be Open Gym from 8-9:30 as well for those of you doing extra work! [/creativ_alertbox] WOD 2x Through with 5 Minutes at each station. Row For […]

WOD “Nancy“ 5 Rounds for Time 400M Run 15 Overhead Squats 95/65lbs Workout notes: This workout is another of the famous CrossFit benchmark “Girls” workouts.  The Overhead Squat requires a lot of mobility to pull off! You’ll to actively press the bar up overhead and keep your arms externally rotated.  The best overhead squatters have the […]

Skill 1-1-1-1-1-1-1 Split Jerk Spend some time working on your Split Jerk.  Start light and move up to a moderate weight that allows you to practice your technique.  Work on smooth dip and powerful drive upwards while keeping your torso perpendicular to the floor.  Keep your chest up and push your head back before you push yourself under […]

Strength 1-1-1-1-1-1 Power Clean Work up to a strong effort power clean.  The lift should start just as you would with a squat clean.  Your back angle should remain static as you pull the bar off of the ground and you should start opening your hips as the bar passes your knees.  Re-bend to receive the […]

Strength Tabata Push-ups Tabata is 8 rounds of 20 seconds on, 10 seconds off.  Use this time to work on the strictest form you can.  Scale first by performing push ups from the knees or worming up but maintain as rigid of a plank as you can.  The full range of motion is chest and […]