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Slide 8
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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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Jeff

I joined CrossFit on Labor Day 2013 after a friend involuntarily signed me up for ramp.  I had asked how he was getting in shape and I hadn’t made any progress all summer on my own.  Not one to back down, I showed up knowing it wouldn’t’ stick.  I hate push-ups; pull ups etc. and [...]

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Today's Training

11.21.2014

DSC_0038Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
4 x Turkish Get-ups (2L/2R)
5 x Pull-ups
6 x DB Push Press
III. Mobility

Impact/Focus: Push Press
Warm-up as needed before completing the following workload.

Push Press 3-3-3-3-3

Notes: Today proper technique will be the focus in preparation for a 5RM Push Press next week.

Post loads to comments.

“Upside-down Awareness”
Complete as many rounds/reps as possible in 7:00 of
50ft x Handstand Walk
10 x Slamballs (40/20)
Rest 2:00
Complete as many rounds/reps as possible in 7:00 of
50ft x Walking Lunges
10 x Renegade Rows (50/35)

Notes: Handstand Walks will be reviewed prior to the workout for those unfamiliar with the movement. Scaled progressions will be available for those working towards this gymnastics movement.

Post rounds/reps completed to comments.

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