Train slow, be slow. Train fast, be fast.

W.O.D

Posted by on Jul 28, 2015

CrossFit Skill/Strength 1) hollow rock: 5xME then Conditioning For Time: 50 wall ball 20/14 30 t2b 50 wall ball 30 t2b Post your scores to the Whiteboard. ...

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Nutrition

Posted by on Jan 20, 2015

Nutrition is about as ambiguous and vague as you want it to be. Its kind of like Politics, whatever your agenda, you typically pick your candidate. This rings true in Nutritional...

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Coaches Blog!

Posted by on Jul 28, 2015

On the heels of the CrossFit games, and perhaps the biggest fitness spectacle on earth, otherwise should be known as CrossFit Disney. I wanted to sit down and write a recap for all...

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Community

Posted by on Jun 1, 2015

Maybe its just social media phenomena but my feeds are increasingly more prevalently fitness related. This transects all the social circles I associate with as well. From the kids...

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Recent Posts

Wednesday

CrossFit Skill/Strength 1) hollow rock: 5xME then Conditioning For Time: 50 wall ball 20/14 30 t2b 50 wall ball 30 t2b Post your scores to the Whiteboard. Follow

Where do I belong?

On the heels of the CrossFit games, and perhaps the biggest fitness spectacle on earth, otherwise should be known as CrossFit Disney. I wanted to sit down and write a recap for all of you who couldn’t attend and tell you about my experience, and of course urge everyone at some point to make the pilgrimage. However from the topic came an underlying topic...

Tuesday

CrossFit Skill/Strength: 1)Strict Ring Pull Up: 3-3-3-3-3-3 *Add weight if needed. Maintaining a false grip is the ideal RX then Conditioning: “Death by 10M” EMOM Ascending reps of 10m sprint *Continue until reps cannot be completed in the minute Post your scores to the Whiteboard. ...

Monday

CrossFit Skill/Strength 1) Front Squat: 3×5 75%, 2×6 75%, 1xME 100% then Conditioning: 3 Rounds 7 Hang Clean 185/135 10 Burpees Post your scores to the Whiteboard. Follow

Friday

CrossFit Skill/Strength Front Squat: 6×2 80% 1×6 80% then Conditioning: 5 Rounds: Row 15 Cal 10 KB Swing 5 Burpee OTR Rest 1:30 Post your scores to the Whiteboard. Follow

Thursday

CrossFit Skill/Strength 1) Assault Bike: For Calories 4 Rounds 1:00 on 3:00 Off then Conditioning For Time: 3 Rounds Run 400m 21 Pull Ups 12 Power Snatch 95/65 Post your scores to the Whiteboard. Follow

Wednesday

Yay!!! More Double Unders… CrossFit Skill/Strength 1) 2:00 In Ring Support 2) 2:00 In Bottom Ring Support then Conditioning: For Time 30 Back Squat 135/95 75 Double Under 20 Front Squat 135/95 75 Double Under 10 OHS 135/95 Post your scores to the Whiteboard. ...

Tuesday

CrossFit Skill/Strength 1) 3 Position Muscle Up Progression: 10 Min then Conditioning EMOMx 20:00 4 HSPU Post your scores to the Whiteboard. Follow