1 Mar 14 – Barbell Club

Barbell Club: 1) Touch and Go Snatch Technique Practice 2) 15:00 to 1RM Power Snatch 3) 10:00 EMOM Power Snatch x 2 @ 80% of #2 CrossFit Open Workout 14.1 Strategy

28 Feb 14

Strength: Every 2:00 X 7 rounds of: Clean (full) X 2 + 1 Jerk @ heaviest possible each round.  Go as heavy as you can on each set without any failed reps. Conditioning: CrossFit Benchmark WOD “Diane”. For time – 21, 15, 9 reps of: Deadlift @ 225#/155# Handstand Push Up Mobility:  Coaches choice.

27 Feb 14

Skill work:  15:00 Jump Rope and Double Under Practice.  Obviously you won’t be jumping the entire 15:00   Start with single jump drills, running in place, single leg work, backwards jump rope (you are welcome Reanna), and then practice some Double Unders.  If you already have DU’s, work on crossing the rope or how about a Triple Under!  The point is to work on your skill with the rope.  The […]

Digital Swag

For the first go around these are all sized based on the iphone5. We’re happy to offer other sizes, just let us know what you’re looking for and we’ll hook you up. To keep it simple, just click on the thumbnail and then click on the full size image that pops up and save it. Follow normal procedures to set as your wallpaper or lock screen. Enjoy!

26 Feb 14

Conditioning:  CrossFit Games Open WOD 11.6.  Click HERE for a video demo of the WOD. AMRAP in 7:00 of: Thruster X 3 @ 100#/65# Chest to Bar Pull Up X 3 Thruster X 6 Chest to Bar Pull Up X 6 Thruster X 9 Chest to Bar Pull Up X 9 Thruster X 12 Chest to Bar Pull Up X 12 Thruster X 15 Chest to Bar Pull Up X […]

25 Feb 14

Conditioning:  CrossFit Games Open WOD 12.3 – click HERE for a video explaining the details and standards. AMRAP in 18:00 of: Box Jump X 15 @ 24#/20# (No bounding off the box.  Full extension has to happen on top the box.  Watch the video if you need clarification) Push Press X 12 @ 115#/75# (Can be any form of press – strict, push, push jerk, split jerk) Toes to Bar […]

24 Feb 14

Skill: Snatch practice X 15:00 to ensure solid form and technique.  Work as heavy as you like.  This is a skill session, not a heavy session. Conditioning:  CrossFit Games Open WOD 13.1 AMRAP in 17:00 of: Burpees X 40 Snatch X 30 @ 75#/45# Burpees X 30 Snatch X 30 @ 135#/75# Burpees X 20 Snatch X 30 @ 165#/100# Burpees X 10 Snatch X as many as possible @ […]

22 Feb 14 – Barbell Club

Barbell Club: 1) 7×2 Power Clean @ 75% 2) 5 x (1+1) Push Press + Jerk @ Heaviest Possible Who is the best squatter? Powerlifter vs Weightlifter vs Strongman vs Bodybuilder

21 Feb 14

CrossFit Benchmark WOD – “Annie” 50, 40, 30, 20, 10 reps of: Double Under (sub singles X 3) Sit Up Mobility: 3 rounds of: Shoulder Sweep Complex X 5 of each movement w/knee on med ball Hip Swivel X 10 each side Scarecrow X 5 @ 5#/2.5# Spend remaining time working on additional mobility needs or skills.

General Strength Day – Bench Press X 8, 8, 5, 5, 5 @ heaviest possible.  Rest as needed. Strict Pull Up 3 X max reps.  If using band assist, do sets of 10 reps with as little assist as possible.  Rest as needed. Windmill 3 X 5 each side @ heaviest possible.  Rest as needed. Midline/Core: GHD Sit Up 3 X 15 1 Leg Hamstring “Curl” on 20″ plyo box […]