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

W.O.D

Posted by on Jul 23, 2014

CrossFit Skill/Strength 1) 10 Min Turkish Get Up then Conditioning For Time Row 1000m 50 Thrusters 45# Run 800m Post your scores to the...

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Nutrition

Posted by on Jul 15, 2014

If you have any various form of social media and even have the slightest inkling of the fitness world, your newsfeed looks like the definitive resource for eating clean. Problem is...

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Coaches Blog!

Posted by on Jul 17, 2014

CrossFit has the innocuous yet ubiquitous prescription of intensity. After all “Intensity is the most important variable for change” If you read the post last week from...

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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 Skill/Strength 1) 10 Min Turkish Get Up then Conditioning For Time Row 1000m 50 Thrusters 45# Run 800m Post your scores to the Whiteboard.

Wednesday

CrossFit Skill/Strength 1) 8×2 Ring dip- 4 Count Pause in Bottom and Fast Up then Conditioning 30-20-10 Toe 2 Bar Power Snatch 115/75 Post your scores to the Whiteboard.

Tuesday

CrossFit Skill/Strength 1) 5-5-5-5-5 Back Squat then Conditioning For Reps 5 Rounds 1 Min Row for Cal 1 Min Wall Ball 1 Min KB Swing 53/35 1 Min Rest Post your scores to the Whiteboard.

Monday

CrossFit Skill/Strength 1) Accumulate 2:00 in perfect Handstand. then Conditioning For Time: 100 Squats 80 Burpees 60 Box Jumps 40 Pull Ups 20 HSPU Post your scores to the Whiteboard.

Friday

CrossFit Skill/Strength 1) 3RM Wtd Push Up then Conditioning “Changing Directions” 10 Min AMRAP Toe 2 Bar Shoulder to Overhead 135/95 Post your scores to the Whiteboard.

What does it all mean?!

CrossFit has the innocuous yet ubiquitous prescription of intensity. After all “Intensity is the most important variable for change” If you read the post last week from Jon Gilson you understand that this isn’t exactly a black and white topic. In actuality the prescription goes mechanics>consistency> then intensity. In 8 years of CrossFit...

Thursday

CrossFit Skill/Strength 1) EMOM x 10:00 2- 1 1/4 Back Squats 70% then Conditioning 10 Min AMRAP 2 Snatch 135/95 2 HSPU 4 Snatch 135/95 4 HSPU 6 6 8 8…. Post your scores to the Whiteboard.

Wednesday

CrossFit Skill/Strength 1)3-3-3-3-3-3 Strict Press then Conditioning 4 Rounds for time: 5 Power Clean 185/135 25 GHD Sit Ups/50 Abmat Sit Ups *Notes: If you cannot perform 50 Abmat sit ups ub and quickly do not do GHD Sit Ups. Post your scores to the...