Goat

“Goat EMOM” Thursday 2/19/15

Warm Up/ Mobility/Skill 1. 800 m run / 1000 m row 2. 5 min foam roll 3. Calisthenics 4. Coach led stretching – 10 min 5. 10 min to get equipment and work on your goat We are going to start with a long run or row to get the blood pumping, and then whenREAD MORE

“Goat Day” Thursday 1/8/15

Overview WOW! Tough three days. Thursday is full of options so that you can get what you need out of the week. So, here are a few scenarios that you might fall in to: 1. I have goat work that I need to practice, and I am going to use the time to work withREAD MORE

“Goat EMOM” Thursday 12/18/14

Warm Up/ Mobility 1. 800 m run / 1000 m row 2. 5 min foam roll 3. Calisthenics 4. Coach led stretching – 8-10 min 5. 5 min to get equipment and work on your goat We are going to start with a long run or row to get the blood pumping, and then whenREAD MORE

“Goat EMOM” Wednesday 11/26/14

Warm Up/Mobility After a warm up to get the blood flowing, we will stretch for 15 minutes to loosen up from the tough week. Skill Goat Work 15 min Today’s skill is all about working on whatever it is that gives you a hard time in CrossFit. It could be gymnastics, Olympic lifting, double unders,READ MORE

“Goat EMOM” + Squat Snatches Friday 10/31/14

Mobility 15 minutes to prepare for snatches What is the most important piece of flexibility for the squat snatch? Trick question, because the entire body must be flexible in order to maximize the use of the snatch.   So, what do you see in these pictures? Do you see the torso forward? All of theseREAD MORE

Sunday Fun Day With THE Coach Craig

Skill/MetCon/Strength Today is your day to work with the legendary coach Craig on whatever CrossFit skills you need to hone. Craig has done it all, so come in and learn from the best BEAST.

“Goat EMOM” Thursday 9/18/14

Warm Up/ Mobility 1. 800 m run / 1000 m row 2. 5 min foam roll 3. Calisthenics 4. Coach led stretching – 8-10 min 5. 5 min to get equipment and work on your goat We are going to start with a long run or row to get the blood pumping, and then whenREAD MORE

Thursday 8/28/14

Skill/Strength/MetCon Board Blitzkrieg! Today we are going to allow any athlete the opportunity to put his/her name on the big board of records. It does not matter if it is a gymnastics challenge, a max lift, Hero WOD, or benchmark, we are here to verify any legitimate challenge to the big board of records. HaveREAD MORE

Wednesday 6/18/14

Skill Goat Work: 15 minutes Work on what ails ya! Spend the 15 minutes making up a lift from the week, working on your double unders, mobility, or whatever it is that you need to work on.   MetCon Rx 20 min EMOM Even Odd: Even: 8-13 cal row or 45 seconds, whichever comes firstREAD MORE

Thursday 6/12/14

Skill/Strength Goat Work: 20 minutes What in the world is a goat? In the animal world, goats are funny creatures that eat anything in their path, but what about CrossFit? Your goat, or goats, are elements of CrossFit that you are not so good at. For some, your goat may be a barbell movement, and forREAD MORE

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