Workout of the Day

Friday

Friday

FRI-YAY! CrossFit Strength : Split Jerk Find a 1 rep max, PR week style! WOD: 12m AMRAP 12 Box Jumps 24/20 10 Overhead Squat 95/65 8 Sumo DL High Pull S: Step Ups, Front Squats L1: 75/55 Rx+: 115/75   Sweat Core: 12m AMRAP 25 Situps 3 Wall Climbs 25 Hollow Rocks 6 Burpees Conditioning

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You Are What You Eat, So I Must Be Pizza, and Here’s What To Eat For Breakfast

You Are What You Eat, So I Must Be Pizza, and Here’s What To Eat For Breakfast

Good fitness life struggle joke right? I could have made it better by continuing with “or buffalo wings, or peanut butter, or beer”. That woulda been nuts funny. But seriously here people, cut out the jokes. It’s time to get real about nutrition. Everything up to this point has been a lie and you are

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Wednesday 7.18

WEDNESDAY CrossFit Strength : Front Squat Find a 1 rep max Warmup/Build : 2×5 @ 55-60%, [email protected]%, [email protected]%, [email protected]%, 2 @ 80%, then 1s @ 80%+ to PR WOD : 3 Rounds Run 400m 7 Deadlift 275/185 26 KB Swings 53/35 rest 2:00 after each round   S: 300m, 135/95, eye high 35/26 KB L1:

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Tuesday 7.17

TUESDAY CrossFit Strength : Squat Snatch Find a 1 rep max in 25 minutes WARMUP, done as group: EMOM increases EMOM 3m: 1 Power Snatch with Low Catch + 1 OHS with 5s Hold in Bottom Rest 1 minute EMOM 3m: 1 Squat Snatch, increasing to 70% by last minute rest 1 minute 2m AMRAP

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Test Week Starts Now; Bring a Friend #BAF This Saturday

Test Week Starts Now; Bring a Friend #BAF This Saturday

  Today is one of my favorite days of every few months. Testing time! This is the time we get to celebrate our fitness, and see our progress in real time. Not just that but it’s damn fun to throw weights on the bar and get after it with your favorite gym buddies and coaches.

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Sunday

SUNDAY Strength: Thruster EMOM 12m: 2 Heavy Reps WOD: 4 Rounds 6 Power Clean 135/95 9 STOH 12 Walking Lunges 24 Cal Row

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Saturday

    SATURDAY CrossFit Strength : Push Press 5-5-5-5-5 WOD : 12m AMRAP 5 Pull-Ups 10 Burpees rest 20s 5 Handstand Push-ups 30 Double Unders rest 20s S: Jumping Pull-up, Push-ups, Singles L1: Banded PU, Scaled HSPU, Scaled DU Rx+: Bar MU, 5″ Deficit HSPU   Sweat Core: For Time 50 Situps 40 Bicycle Situps

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