Strength & Conditioning

“Back To Basics” Thursday 10/30/14

Skill movement prep and demo Your coaches will work with you on the movements that we will use today and demo proper reps. When dealing with these movements, form and functionality is crucial or you will wind up missing the point of the exercises. Strength – “Back To Basics” Orange/black “Back To Basics” Partner Strength:READ MORE

“Max Out Mashup” Thursday 9/4/14

Strength “Max Out Mashup” 1 rep max overhead squat 1 rep max front squat 1 rep max back squat This is the primary CrossFit work today, because I want you all to have a good idea of what you can squat. Start with the overhead squat, then add some more weight for the front squat,READ MORE

Tuesday 8/5/14

Strength Front Squat 75% x 5, 85% x 3, 95% x 1+ Take your time, build to that last set, and then unleash all your energy on the 1+ set. See how many reps you can get to track your progress and get stronger. Sumo Deadlift: 1 rep max The sumo is a rarely used,READ MORE

Tuesday 7/29/14

Sneak Preview Wednesday’s WOD involves no weights, but still might take you upwards of 40 minutes. Even if you give today all you have, you can still come in tomorrow and choose to either push as hard as you can, or take the day as an active recovery. I say this not to scare you, butREAD MORE

Tuesday 7/22/14

Strength Front Squat 65% x 5, 75% x 5, 85% x 5+ Back to front squats for the next four weeks, so get that rack position and core ready to support big weights! Skill The Step Up We squat quite a bit, but what about stepping up? The step up is very similar to aREAD MORE

Wednesday 5/28/14

Strength push press 65% x 5, 75% x 5, 85% x 5+ Bar to shoulder connection + good footwork = more weight. Squats and presses are pretty much raw strength, but the push press rewards good form, so focus on your form to press more weight. That same form will also get you extra repsREAD MORE

4 Week Programming Overview

What will we be working on? Core lifts: Front Squat -  If you are using the Wendler 5-3-1 numbers and found that your squat improved, then feel free to add 5 lbs to your max. Front squat is all about keeping an upright torso, which takes tremendous core strength. Tons of sit ups will NOT makeREAD MORE

Thursday 4/24/14

Skill - Rope Climbs Everyone needs to be trying and using some variation of the rope climb today. Wherever you are with rope climbs, use this practice to try and get a tougher version of what you can already do. MetCon 3 rounds NOT for time (score is weight on back squat): 12 ring dips, 6READ MORE

Strength and Skill Programming Explanation

Strength Programming Explained First of all, congratulations to all the athletes that kept up with their numbers on the last 6 week strength program. Most of you saw an increase in your squat, and that is a good thing. I will continue to use the same programming theory, but I think that 6 weeks wasREAD MORE

Tuesday 2/18/14

Monday was all about the quads and chest, so Tuesday we will concentrate on the posterior chain and the back. Skill Kettle Bell Alternating Swings – Grab a light KB and we will work on the alternating swing. Strength Deadlift 65% x 5, 75% x 5, 85% x 5 Keep the weight close on theREAD MORE

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