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

W.O.D

Posted by on Feb 4, 2016

CrossFit Skill/Strength 1) HBBS: 4×8 ~Heavy *Rest as needed then Conditioning 10 Min AMRAP 8 SDHP 135/95 8 Box Jump 24/20 Post your scores to the Whiteboard. ...

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Nutrition

Posted by on Sep 17, 2015

Its probably starting to become a little more than apparent, the Nutrition coaching clients are achieving amazing goals. This isn’t to shame any of you who aren’t taking...

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Coaches Blog!

Posted by on Jan 4, 2016

I know you all just think Im a bit biased toward Gymnastics. I know you think I just like to torture you with all this Gymnastics nonsense for my own pleasure. I also know...

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Community

Posted by on Dec 29, 2015

That of course comes at little surprise to you CrossFitters I know. However this is us doing our service to humanity. Make no mistake, I am 100% all for anyone getting off the couch...

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Recent Posts

Friday

CrossFit Skill/Strength 1) HBBS: 4×8 ~Heavy *Rest as needed then Conditioning 10 Min AMRAP 8 SDHP 135/95 8 Box Jump 24/20 Post your scores to the Whiteboard. Follow

Thursday

CrossFit Goat Farm EMOM x 30:00 1 Weakness 2 Weakness 3 20/10 Cal Ski Erg *The point of todays Goat Work is to consider the effect of fatigue on Skill and Strengths. Keep it in mind and attempt to maintain form and position in any skill you choose. Post your scores to the Whiteboard. ...

Wednesday

CrossFit Skill/Strength 1) Strict Press: 3×10 ~Rest as Needed then Conditioning For Time: 50 TTB 40 Cal Row 30 Wtd Sit Up 40/30 Post your scores to the Whiteboard. Follow

Tuesday

CrossFit Skill/Strength 1) EMOMx20 1) 7/5 Chest to Bar Pull up 2) 7/5 Ring Dip then Conditioning For Load and Reps 0-3:00 10 HBBS UB 3-6:00 Max Reps KB Swing 70/53 6-9:00 10 HBBS UB *Must use same weight for both sets. Post your scores to the Whiteboard. ...

Monday

CrossFit Skill/Strength 1) 3 Sets of Max UB TTB then Conditioning For TIme: 7 Rounds 7 Front Squat 135/95 7 L-Pull Up Post your scores to the Whiteboard. Follow

Friday

CrossFit Skill/Strength 1) HBBS: 3×10 ~Use tuesdays highest weight *Rest as Needed then CrossFit Games Open Workout 14.3 Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box...

Thursday

CrossFit Skill/Strength 1) 1 1/4 Front squat: 1-1-1-1-1-1 *Treat this as position work as much as strength. Big numbers are ideal, but only with good position. High Elbows, torso up, hips loaded etc.. then Goat Farm! EMOM x20:00 1) One Weakness 2) Second Weakness *Make it hard, make it easy, just make it worth it! Post your scores to the Whiteboard. ...

Wednesday

More Push Ups.. Is Cindy about a sprint, pace, or just survival. Above all else I can tell you its a Benchmark which asks of you, your best. Its a measuring stick of your success against time. Approaching it with any other mind set, is preparing you for failure. Perhaps this is why more than anything else the named wods instill so much fear. How to approach is...