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Slide 8
Slide 8

Our Athletes

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Derek

“…I had my first exposure to CrossFit in 2007. I had been doing the typical bodybuilding style programming, which I took mostly out of the pages of different fitness magazines. I had always taken my fitness seriously, however I knew that there was something lacking. A shoulder injury that lingered for most of 2006 made [...]

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Bai Thumbnail

Bai

“… I want to begin by saying that CrossFit is a completely unique fitness program and it fits my personality perfectly.
For me personally, I would have to say that this crazy gym has a big impact across not just how ‘fit’ I am but it’s helped me change the lifestyle I lead as well.
Pay [...]

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Today's Training

09.19.2014

DSC_0487Warm-up Drills
I. Run 800m
II. 6:00 Partner Work
III. Mobility

Impact/Focus: Deadlift Triples
Against 15:00 clock warm up as needed (3 sets x 5 reps) before working up to a heavy three reps for deadliest.

Deadlift 3-3-3-3-3

Note: Today’s repetitions will not be TnG. Each rep will begin from a dead stop.
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“Team Building”
3 rounds with a partner
200m run while partner holds the following each round
Round 1: Handstand Hold
Round 2: Goblet Squat
Round 3: Hang from Rig
Then…
5 rounds with a partner of:
150m sprint on the rower while partner holds a plank. No rest, switch immediately after each row.
Then…
7 Rounds each back and forth with a partner
10 x GHD/Abmat Sit ups

Skill Development
40 x Pistols (20L/20R)

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