Mobility

“Push, Pull, Sprint” Friday 4/17/15

Warm Up/Mobility After a longer warm up, coaches will put you through a full body stretch for 20 minutes. “Get your mobility back America!” MetCon -¬†“Push, Pull, Run” Rx – 135/95 Comp¬†185/135 4 rounds/12 minutes: min 1 – bench press; min 2 – strict pull ups (any grip), min 3 – run 200 Score isREAD MORE

“Workin For The Weekend” Friday 4/3/15

Warm Up and Mobility There is no strength today, so we are going to plug in an extra 15 minutes for mobility. After a warm up run or row, coaches will take you through a 15 minute stretch using any feedback from athletes if there are some tight areas that need focus. After mobility, weREAD MORE

“Stay In School” – Wednesday 3/18/15

MetCon – “Stay In School” Orange/white 20 min AMRAP: 10 strict supine (underhand) pull ups, 15 burpees, 400 meter run black – sub 13 pull ups Intent This is a fast paced and cardio biased WOD with a strict strength component jammed in the middle. When you come in from your run, make sure toREAD MORE

“Stay In School” Wednesday 3/18/15

MetCon – “Stay In School” Orange/white 20 min AMRAP: 10 strict supine (underhand) pull ups, 15 burpees, 400 meter run black – sub 13 pull ups Intent This is a fast paced and cardio biased WOD with a strict strength component jammed in the middle. When you come in from your run, make sure toREAD 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

“Poor Richard’s Almanack” Friday 12/19/14

Strength snatches – 7 sets of the following complex: 1 squat snatch + 2 sec pause at the bottom + 1 overhead squat with 2 sec pause at bottom The squat snatch is all about balance, especially at the bottom of the squat (where you are hopefully catching the bar). Bar path, body position, footREAD MORE

“TAYbata” Thursday 12/11/14

Warm Up/Mobility Mobility: 15 minutes After getting the body warm, we will proceed straight to mobility without stopping, passing go, or collecting $200. Follow along with the coach as they stretch the whole body, or take this time to work on individual needs if you have them. Mini bands After mobility, we will jump intoREAD 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

“Buda and Pest” Thursday 11/20/14

Mobility 10 min mobility for overhead Full body flexibility is needed before starting overhead squats, so be sure to stretch with purpose. A little mobility WOD action to start your day! Skill Pressing, heaving, and drop snatch balance. Video of the movements here. These will be performed in succession and building in speed. The PVCREAD 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

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