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Thursday March 20, 2014

Posted by on Mar 19, 2014 in Blog |

For all levels, spend about 15-20 minutes working up to a single that is not a max. Stick with a few singles at a weight that you know you can do, but still challenges you to focus. Fundamentals:  Hang Power Snatch (from “pockets”, work your way down to floor as recommended by coach) Fitness:  Power Snatch + Overhead Squat (only squat if mobility allows) Performance:  Snatch 5 Rounds: 1 minute work, 1 minute rest. DB Snatch, switch arms as needed.  (30/40) (40/50) Double Unders/Speed Jumps This training video from Catalyst Athletics is really worth watching (they are posted...

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Wednesday March 19, 2014

Posted by on Mar 18, 2014 in Blog |

ALL LEVELS: 20 Rounds with a partner (10 each): 250 Row Sprints Hold consistent split times. Then: 10 x 80m Shuttle Sprints (8 Lengths) Switch your sprinting with your partner, but be sure to fully recover before you sprint again. Congratulations to Karin D. for winning the St. Paddy’s Day free month!   Dr. Oz gettin’ behind Paleo HERE.  This is a fantastic representation and you’ll get some great ideas! Coach Beth C. with proper set-up for a KB Clean –...

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Tuesday March 18, 2014

Posted by on Mar 17, 2014 in Blog |

FUNDAMENTALS Back Squat 5-5-5-5-5 Untimed: 2 Rounds 2-3-4-5-4-3-2 Back Squat KB Pull-overs (challenging) Finisher: 50 Standing Plate Twists FITNESS Back Squat – Sets across 1-1-1-1-1-1-1 Untimed: 2 Rounds 2-3-4-5-4-3-2 Back Squat KB Pull-overs (heavy) Finisher: 50 Standing Plate Twists PEFORMANCE Back Squat – Sets across 1-1-1-1-1-1-1 Untimed: 2 Rounds 2-3-4-5-4-3-2 Back Squat KB Pull-overs (heavy) Finisher: 50 Standing Plate Twists If you haven’t heard of PuraKai Clothing (meaning Pure Ocean), check ‘em out.  Made in the USA, supports our oceans, and made from...

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Monday March 17, 2014

Posted by on Mar 16, 2014 in Blog |

“St. Paddy’s Gauntlet” ALL LEVELS:  17 Minute AMRAP 17 Goblet Squats (beginner: Russian, Adv: OvH) 17 Swings 17 V-ups (sub sit-ups or GHD) 17 Pull-ups (+ all substitution variations) Partner Weighted Planks: 6x/each for 40 second holds Wearing green today to show your St. Patrick’s Day spirit??? Get 10% off of clothing if you do!  But here are the RULES: You must wear minimum of a green shirt OR green shorts. Plus wear an accessory on you.  Examples include:  Green bandana, shamrock beaded necklace, shamrock socks, goofy cap or hat, paint your face...

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Friday March 14, 2014

Posted by on Mar 13, 2014 in Blog |

ALL LEVELS – adjustments made in class EMOM: 30 minutes, alternating movements 10 DB Floor to OvH (25/35) (30/40) 10 Pistols 2 Rope Climbs (sub 8 seated ring pulls/8 switch grip pull-ups, etc) Finisher: 3×5 Windmills CrossFit Open:  Head on over to the North Room on Friday nights at 5pm to cheer on your fellow CrossFitters who are competing!  This week is 14.3.  Check out the CrossFit Games site for all information. ARP Wave Neurological Therapy:  Tyler K. will be holding a short seminar on Saturday, March 29th at 10:15am for those who are interested in learning more about...

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Thursday March 13, 2014

Posted by on Mar 12, 2014 in Blog |

ALL LEVELS: (Adjust weight as needed) Reverse Hypers 20-20-20-20 Double KB Front Squats 10-10-10-10 Heavy Ball Slams 12-12-12-12 Warm up deadlift. “DIANE” 21-15-9 Deadlift (185/123) (225/153) HSPU (Sub strict BB press) Tyler K., who will be offering ARP Wave Neurological Therapy at the gym 2x/week will be holding a free seminar about this on Saturday, March 29th at 10:15 (after morning classes).  Several people from the gym are receiving this therapy, and if you’d like to learn more, please RSVP at the front...

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