Squat ladder x5 of 5-4-3-2-1 (60% of CFT) Working with a partner unrack the bar and squat 5 reps, rack the bar step out and then go back under to unrack and squat 4 reps…keep going till you get to 1 rep. Change weights (if needed) for your partner and they’ll do the same thing. […]
Badger 3 RFT: 95# Squat clean, 30 reps 30 Pull ups Run 800M In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. Courtesy of CrossFit. […]
Deadlift 1-1-1 Tabata push ups Strength- It’s not about health. It’s about doing what’s hard so you become hard to kill. –Killustrated […]
CFT (2 out of 3) Squat 1-1-1 Press 1-1-1 Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time. -Mark Rippetoe […]
Now is the time of the year that many people make promises to themselves about changing their lives. Whether it’s to lose weight, get in shape, eat better, work less, have more family time, or any number of ideals. I’m going to focus right now on the two I know best. Losing weight and getting […]
Enjoy the week off guys & gals! We’ll be ready to hit it at CFW on Monday the 3rd! Check out a Christmas Eve hopper WOD at CFW: […]