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Our Athletes

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Anne

“…My journey started about two years ago when my husband introduced me to the basic fundamentals of Crossfit. We have a gym of our own, however as stubborn as I am, I wouldn’t listen to a damn thing he said. I was embarrassed that I couldn’t lift any weight, I hated “the Snatch” and I […]

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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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Today's Training

09.04.2015

IMG_2763ANNOUNCEMENTS:
– There will be no classes this coming Monday in observance of Labor Day

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
50ft Waiters Walk
10 x SDLHP
10 x ‘American’ KB Swings
III. Mobility

Impact/Focus: Deficit Deadlifts
Following movement review, warm up with 3 sets x 5 reps before completing the following workload.

Deficit Deadlift 3-3-3-3-3

Notes: Individual mobility will determine height of deficit pulling block.

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“Aragog”
Complete 4 rounds for time of
Run 200m
20 x Overhead Walking Lunges (10L/10R)(24/16)
25 x V-ups

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