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

W.O.D

Posted by on Oct 22, 2014

CrossFit Skil/Strength 1) Snatch: 1-1-1-1-1-1 then Conditioning For Time 30-20-10 Wall Ball KB Swing Burpee Post your scores to the...

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Nutrition

Posted by on Sep 7, 2014

When it comes to CrossFit I think its best if we just set the record straight. We are 90% obsessed with performance and 10% about how we look naked. Although that number is probably...

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Coaches Blog!

Posted by on Sep 7, 2014

When it comes to CrossFit I think its best if we just set the record straight. We are 90% obsessed with performance and 10% about how we look naked. Although that number is probably...

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Community

Posted by on Jun 4, 2014

“You are confined by the walls you build for yourself” Well were knocking them all the hell down! I really cannot believe I get to finally make this post/announcement....

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Recent Posts

Thursday

CrossFit Skil/Strength 1) Snatch: 1-1-1-1-1-1 then Conditioning For Time 30-20-10 Wall Ball KB Swing Burpee Post your scores to the Whiteboard.

Wednesday

CrossFit Skill/Strength 1) 15 Min Muscle Up Practice/progression then “Cindy” As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats Post your scores to the Whiteboard.

Tuesday

Skill/Strength Skill/Strength 1) Rope Climb: 1×10 then Conditioning 6 Rounds NFT: 8 Front Rack Lunge ~Heavy 8 Ball Up 8 Back Extension ~Wtd if necessary Rest 1:00 Post your scores to the Whiteboard.

Monday

CrossFit Skill/Strength 1) Last week of 20RM I promise! then Conditioning: 10 Rounds 1 Min AMRAP 5 Power Snatch 75/55 Double Unders Rest 1Min Post your scores to the Whiteboard.

Friday

CrossFit Skill/Strength 1) 1x20RM HBBS +35# then “Conditioning: 6 rounds 4 Deficit handstand pushups 6/3″ 20 double unders 8 Russian kettlebell swings, 32kg/24kg ” Post your scores to the Whiteboard.

Thursday

Huh? Let me explain. It isn’t enough to just show up do the work, come back and do it again. We write a pretty comprehensive program around here and as such should have exposed some glaring weakness. Pull Ups, pistols, muscle ups, etc.. For todays work you’re going to pick two separate movements and reps or progressions of said movements and do them...

Wednesday

CrossFit Skill/Strength 1) EMOMx10: 3 Wall Facing HSPU *Strict **If you cannot perform 3 Strict HSPU for the full 10 min, complete as many rounds as possible then proceed to appropriate scale. Kicking up is acceptable as a scaled option if you are not ready for wall facing as well. ***Kipping is not an acceptable scale, nor is multiple abmat cakes, or flailing...

Tuesday

CrossFit Skill/Strength 1) Clean and Jerk: 1-1-1-1-1 then 6 Rounds NFT: 8 Barbell Step Ups ~Heavy 8 GHD ~Use weight if needed 8 Good Morning ~Moderate Rest 2:00 Post your scores to the Whiteboard.