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

W.O.D

Posted by on Oct 19, 2014

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...

Read More

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...

Read More

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...

Read More

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....

Read More

Recent Posts

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.

Monday

CrossFit Skill/Strength 1) 1x20RM HBBS *Final week, almost there +30# then Conditioning: 10 Min AMRAP 5 Snatch 135/95 5 T2B 5 Snatch 145 10 T2B 5 Snatch 155 15 t2b… Increasing 10lbs and 5 reps t2b till time runs out Post your scores to the...

Friday

CrossFit Skill/Strength 1) 1×20 RM HBBS then Conditioning: For Time 30 Strict Pull Ups 15 DL 315/225 20 Bar Muscle Ups 25 Front Squat 225/155 Post your scores to the Whiteboard.

Thursday

CrossFit Skill/Strength 1)EMOM x10: 3 HSPU Strict then Conditioning: 10 Min AMRAP: 20 Double Unders 15 Air Squats 10 Push Ups Post your scores to the Whiteboard.