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Our Athletes

AnneThumb

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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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

09.30.2016

fullsizerender-55ANNOUNCEMENTS
– Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x KB Deadlift
7 x SDLHP
7 x KB Swings
7 x Goblet Squat
III. Mobility

Impact/Focus: Pause Back Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 3-3-3-3-3 13×1 Tempo (:03 Pause)

Notes: See an explanation of Tempo numbers HERE

Post loads to comments.

“Panda…Panda, Panda”
Complete as many rounds/reps as possible in 4:00 of
10 x Medicine Ball Cleans (40/20)
10 x ‘American’ KB Swings (32/24)
30 x Double unders

Rest 1:00, Repeat for 3 total AMRAPs.

Post rounds/reps completed for each AMRAP to comments.

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