Thursday 11-22-12
Thanksgiving “Grace” 30 reps for time: Clean & Jerk (135/85#) Join us for our traditional 6am only WOD on Thanksgiving! The energy is going to be off the charts! Happy Thanksgiving everyone!! […]
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Lean Turkey Winners!!
Congrats to our Lean Turkey winners- Mistie Underhill and Branden Embry!! Mistie lost just over 11.2 lbs! Branden lost over 12.6 lbs! In just 3 weeks!! AWESOME JOB GUYS!!! I have your prizes at the box! Big thanks to everyone who participated! Gobble, gobble 🙂 Thanks to our sponsors: […]
CrossFit Adaptations Part 8- Coordination
How’s your double under? Muscle up transition? How well do you drop under the bar after pushing it up in a split jerk? Coordination is the ability to combine several distinct movement patterns into a singular distinct movement. It’s much needed in the athletic movements listed above. Flicking the wrists while timing a jump […]
Tuesday 11-20-12
Clean 3-3-2-2-1-1-1-1 Before you ask- yes this is a full squat clean. And yes- this is all we’re doing today. And yes- we’re doing GRACE on Thursday. Take the time to get better at this movement. It’s a strength and technique day. We’re going to spend a lot of time practicing getting fluidly into […]
Monday 11-19-12
Hope 3 rounds for max reps of: Burpees Power Snatch (75/45#) Box jump (24/18″) Thruster (75/45#) Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before […]
Friday 11-16-12
Let’s test out the new pull up rig! Thanks, Dave!! Weighted Pull Up 1-1-1-1-1-1-1 ___ For time: 9 Strict Presses (115/75#) 21 Pull Ups 15 Push Presses (115/75#) 15 Pull Ups 21 Push Jerks (115/75#) 9 Pull Ups […]