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The Fastest Way to Lose Fat with Minimal Time Investment
We’d like to be fitter not fatter, more trim than loose, and want to feel self-confident, not self-conscious. Ideally, we want all this to get done with as minimal of timely investment as possible. The problem here is: Time. It’s that precious commodity, that as a...
Wednesday, May 25, 2016
Strength 12 Minute EMOM Hang Squat Snatch + 1 OH Squat *Starting at 65% 1RM, build in weight until you miss MetCon 3 Rounds For Time 800 M Run 15 KB Swing (American) 32/24 20 Pistols Memorial Day Murph This upcoming Memorial Day (May 30) all regular scheduled classes...
Tuesday, May 24, 2016
CROSSFIT Strength 6-5-4-3-2-1 Back Squat *Total Weight Across sets MetCon Three rounds for time of: 30 Wall Ball Shots (20/14 lbs) 20 Burpees 10 Box Jump-Overs (24″/20″) CLASSIC STRENGTH Deadlift 5x3 @85% 1RM KB Swing (heavy) 5x5 Suitcase Farmers Carry 3x100 ft...
Watered down a bit
At some point in our lives, most of us have stepped on the scale in the bathroom, looked at ourselves in the mirror, with a raised critical eyebrow. Most of us aren’t exactly thrilled with the readout when we look down between our feet, or how that bikini fits. Weight...
Thursday, November 05, 2015
FOR BEST/WORST SCORE 6x250m Row, 1 min rest between *15 min cap FOR QUALITY 5x3 Overhead Squat @75-80% of 1RM *20 min cap
Wednesday, November 03, 2015
FOR QUALITY 3 sets of: 10 ADAP Strict Ring Dips 6 ADAP Alternating DB Snatches 100 ft Plate Pinch Farmer Carry *15 min cap FOR TOTAL REPS OF PARTNER A 16 min AMRAP of: Partner A: Max Jump Rope Partner B: 15 Burpees over a Plate 4 Russian KB Swing (HEAVY) (28/20) *When...
Tuesday, November 03, 2015
FOR QUALITY AND ROUNDS+REPS 30 min AMRAP With a partner, complete: 10-16-22-28-32-38…etc Alternating Pistols *after each set, perform 4 Box Jumps (HIGH) and a 400m Sprint *Split the Pistols anyhow, but each person must do all 4 jumps and the 400m sprint NUTRITION...
Monday, November 02, 2015
FOR TOP WEIGHT Build up to a heavy single round of the following complex: 1 Squat Clean 1 Shoulder to Overhead 1 Back Squat 1 Back Rack to Overhead *20 Minute Cap FOR TIME: 30 Rounds of: 1 Squat Clean (135/95) 1 Shoulder to Overhead 1 Back Squat 1 Back Rack to...
Friday, October 30, 2015
This WOD is too ScArY to post.... enter the gym today... IF YOU DARE!
Thursday, October 29, 2015
SKILL/STRENGTH EMOM: 12 minutes, increasing your load. You can choose to increase your loading within your 5 minute blocks of time too. Minutes 0 - 3: 4 Thrusters Minutes 4-7: 3 Thrusters Minutes 8-11: 2 Thrusters METCON 7 Rounds: Rest 1 minute in between. 6 Front...
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