NEWS, BLOG & WORKOUTS

Final Day of CrossFit Games Week!! WARM UP -Coaches Choice of Game then, 3 Sets -10 PVC Pass Throughs -2 Rope Ground to Standing -6 PVC OHS Into Coach Led Barbell Warm Up PARTNER WOD “Shuttle to Overhead Partner Variation” In a 3 Minute Window -300m Run (Together) -Max Jerks (155/105) (Rx+225/145) Rest 1:00 In […]

WARM UP Tabata Bike or Ski then 2 Sets -15 Banded Good Mornings -10 Squat Jumps :15 Ring Support Into S2SH Technique and Warm Up STRENGTH EMOM x 12 -1 Heavy Sandbag/Stone/or Dball to Shoulder *try and build to as heavy an implement as possible with good form GET FIT “Elizabeth” 21-15-9 -Squat Cleans (135/95) […]

WARM UP Coach Led Dynamic Warm Up Line Drills -Jog -Knee Pulls -Quad Pulls -Figure 4 -Tin Shoulders -High Knees -Butt Kicks -Skips For Height -Skips For Distance then 15/12 Cal Ski or Row SWEAT DAY!!! “Rinse and Repeat Variation” Every 2 minutes Until Failure -4 Shuttle Runs (down and back- 25′ Increments) -2 Calorie […]

WARM UP 3 Sets :30 Jump Rope (work some skills in here) 12 Lunges 6 Tempo Ring Rows 3 Inchworm Push-Ups then, 2 Sets 5 Tempo Wall Squats : 15 HS Hold Set Up Gymnastic Progressions GYMNASTIC SKILL WORK 3 Rounds -Max Unbroken Strict Pull-Ups -75 Single Unders (Rnd 2 50 double Unders,- Rnd 3 […]

WARM UP 300m Jog into 2 Sets :30 Plank :30 Superman :20 Star Plank (L) :20 Star Plank (R) then, 50m Farmer Carry 50m KB FR Carry @ lighter weight than metcon then Build to workout clean weight GET FIT “The Capitol Variation” -For Time: -20 Power Cleans (165/115)(Rx+205/135) 2 Mile Run -200m Farmer Carry […]