Olympic Lifting

“A Day In The Life” Thursday 4/30/15

As with any Thursday now, if you would like to make up one of the WODs or strength from earlier in the week, then feel free to do so today. Olympic Lifting/Strength Option jerks from rack: 3, 3, 2, 2, 1, 1; 5×5 strict pull ups (overhand); 4×20 slow GHD sit ups (no hip snap)READ MORE

“Strawberry Fields” Monday 4/27/15

Strength turkish get ups: 3 sets of 3/arm These are a great way to get some core and shoulder stability work in while warming up the whole body for clean and jerks. Skill turkish get up, clean and jerk MetCon – “Strawberry Fields” 20 min AMRAP: run 400, 10 clean and jerk 95/65, 20 dumbREAD MORE

“Grace” Friday 4/24/15

Strength squat clean and jerk 1 rep max: 25 min You will have plenty of time to warm up and test your max squat clean and jerk, so do not rush the strength. If the limiting factor of your max is the jerk, then you may continue to test the squat clean without the jerk. YouREAD MORE

Programming Changes Ahead!

Overview So, we have decided to re-invent CrossFit, training, and the wheel! Well not really, but we are going to tweak some things, so this is your heads up. If you are the type of athlete that loves to come in, complete whatever is on the whiteboard and go home with a great workout, thenREAD MORE

“Hold On Loosely” Thursday 4/16/15

Pick One There will not be enough time for everything, so you need to decide if you want to lift, or get some cardio in. Strength Option 1 triple pause squat clean EMOM for 20 minutes; pause @ knee, pause @ power position, pause @ bottom of the squat These pause sets will not beREAD MORE

“Tiny Pebbles Float?” Tuesday 4/14/15

The name is not a movie quote, but rather a reference to a movie. Anyone know which movie? Strength 12 minutes to find 3 rep max hang power snatch MetCon – “Tiny Pebbles Float?” Rx – 95/65 Comp 115/85 50 double unders, 25 pull ups, 15 hang snatch, 500 meter row, 15 hang snatch, 25READ MORE

“Get Me Bodied” Thursday 4/9/15

Pick Your Poison The choice is yours today: lift some weights and get strong, or work on your cardio. You will not have time for both, so choose wisely! Strength – “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press; HighREAD MORE

“Golden Egg” Saturday 4/4/15

MetCon – “Golden Egg” Rx 5 rounds of 3 minute AMRAP with 1 min rest between rounds: 3 power cleans, DB 6 push press, 9 slam balls *** pick up your AMRAP where you left off for the next round Fitness – sub heavy KB swings for power cleans Intent This workout does not readREAD MORE

“Hands Down, Feet Up” Thursday 4/2/15

Olympic Lifting Option jerks from the rack: 12 sets of 1, then after lifting 3 sets of 15 GHD hip extensions and GHD sit ups (not dynamic, but slow and controlled) Make sure to take plenty of time warming up with lighter weight and technique work, and then save the heavy lifting for your workingREAD MORE

“Yellow Wood” Thursday 3/26/15

Two Paths Diverged Two roads diverged in a yellow wood, And sorry I could not travel both And be one traveler, long I stood And looked down one as far as I could To where it bent in the undergrowth;   Then took the other, as just as fair, And having perhaps the better claim,READ MORE

Like social media? So do we! Connect with us here: