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Slide 8
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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

04.20.2015

IMG_7806Congratulations to Tracey and Elizabeth on their amazing performance this past weekend at the Festivus Games. Elizabeth took 1st Place, and Tracey took 2nd place in their division! This was Elizabeth’s first competition and Tracey’s second. They have both made huge progress lately and we’re excited for more great things in the future from them both.

Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Assistance Pull-ups
7 x Medicine Ball Cleans (40/20)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up using 3 sets x 5 reps before completing the following workload based of your current 5RM.

Back Squat 5-5-5-5 (85% of 5RM)

Notes: Today we will be using percentages from your Back Squat 5RM set on 04.06.2015.

Post loads to comments.

“DT Ladder”
Complete as many reps as possible in 12:00 following the rep scheme below.
2 x Deadlift (135/95)
2 x Hang Power Clean (135/95)
2 x Push Press (135/95)
4 x Deadlift
4 x Hang Power Clean
4 x Push Press
6 x Deadlift
6 x Hang Power Clean
6 x Push Press

Notes: Athletes will continue to add 2 repetitions to each movement each round for as long as possible.

Post reps completed to comments.

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