“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

“Yellow Submarine” Tuesday 4/28/15

Strength front squats 65% x 5, 75% x 5, 85% x 5+ If you tested last week, here is what you do. I will use the test numbers: #135 x 10 reps. 1. Use the chart in the gym to find a 1 rep max – #135 x 10 = #180 max (or use thisREAD 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

“Good Fun Run” Tuesday 4/21/15

Strength deadlift: 3 rep touch and go max It is all about the touch and go deadlift for this test. See how much you can pull up and down three times! Safety first, so only progress as high as you feel comfortable. MetCon – “Good Fun Run” run 1600 meters, 3 minute rest, run 800,READ MORE

“Burgeron Beep Test” Monday 4/20/15

Test Week This is your test week everyone, so give it your best and make sure you are maintaining proper movement patterns! Strength 80% front squat test Step 1. Take three sets to warm up to about 80-85% of your one rep max (if you have one). The weight should be a multiple of 5READ 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

“Prince Fielder” Friday 4/10/15

Strength 3 heavy sets of 3 push press The secret to a great push press is great footwork, so your coaches will work with you on the push press before going heavy for 3 sets. MetCon – “Prince Fielder” Rx – 95/65 Comp 135/95 12 min AMRAP: 5 push press, 5 pull ups, 25 doubleREAD MORE

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