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Our Athletes

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Marilyn

“… Aug 30th, and to me Joining CrossFit was one of the best decisions I have ever made. I am a 50 year old working mother of 2 boys 10 and 12. I always have considered my self in shape, having successfully run 12 marathons over the last 10 years. But the reality of my [...]

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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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Today's Training

07.29.2016

Screen Shot 2016-07-28 at 11.24.52 PM ANNOUNCEMENTS:
– Our August On-Ramp starts Tuesday August 2nd at 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Barbell Deadlift
5 x Barbell Row
5 x Barbell Power Clean
5 x Barbell Front Squat
5 x Barball Press
III. Mobility

Impact/Focus: Clean Doubles
Warm up as needed (4 sets x 2-3 reps each) before completing the following workload for Cleans.

Power Clean 2-2-2-2-2

Notes: Athletes should attempt to increase weight across sets without compromising technique and proficiency priorities for this session. The reps being touch and go remains at the discretion of the athlete.

Post sets/reps/loads to comments.

“Onus”
Complete as many rounds/reps as possible across 7:00 of work, followed by 2:00 of rest, followed by another 7:00 of work.

Wallball x 15,20,25… (20/14lbs)
Distance x Farmer’s Carry (Heavy DB’s)

Notes: Wallball repetitions climb by five reps each consecutive round. Farmer’s walk distances are finite and universal across all rounds. Without sandbagging the first round who can exceed their output for round 2? Get some, freaks!

Post scores to comments.

Skill Development
10-12:00 EOMOTM
Odd minutes: Pistols (alternating legs)
Even minutes: Handstand skill hold or movement (ie.walking)

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