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

W.O.D

Posted by on May 2, 2016

CrossFit Skill/Strength Back Squat: EMOM x 10:00: 1x 95% *Seeing as you all did so well last week, lets test this. If you didn’t make all 10 last week good for you, you have...

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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 Apr 24, 2016

Its no surprise we have received a multitude of requests about ramping up training to some degree or another now that the Open has wrapped up. Spending 5 weeks comparing yourself to...

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Community

Posted by on Apr 24, 2016

Its no surprise we have received a multitude of requests about ramping up training to some degree or another now that the Open has wrapped up. Spending 5 weeks comparing yourself to...

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Recent Posts

Tuesday

CrossFit Skill/Strength Back Squat: EMOM x 10:00: 1x 95% *Seeing as you all did so well last week, lets test this. If you didn’t make all 10 last week good for you, you have an accurate max. Stay at 90 then Conditioning For Time: 5 Rounds 15 Cal Row 5 Front Squat 75% Post your scores to the Whiteboard. ...

Monday

CrossFit Skill/Strength Box Circles: 6 Left 6 Right then Conditioning For Time: 4 Rounds for Individual time: 10 Power Snatch 115/85 400m Run Rest 2:00 Post your scores to the Whiteboard. Follow

Friday

CrossFit Skill/Strength OHS x Bodyweight for Reps *Or 1RM then Conditioning 10 Rounds 20 Double Unders 6 HSPU Post your scores to the Whiteboard. Follow

Thursday

CrossFit Strength/Conditioning Goats and Hopes: 30 Min EMOM 1) One Weakness 2) Second Weakness 3) AB/SkiErg/Row Post your scores to the Whiteboard. Follow

Wednesday

CrossFit Skill/Strength Snatch Balance: 1-1-1-1-1 then Conditioning For Time: 100 Thrusters 45/35# *On a running clock begin with 10 burpees, then proceed accumulating thrusters. At :60 do 9 burpees etc till down to 1 then just continue accumulating thrusters till 100.. Post your scores to the Whiteboard. ...

Tuesday

CrossFit Skill/Strength HBBS: EMOMx Failure: 1×90% *If you exceed or make it to 10, its time to consider retesting. Stop at 10 then Conditioning For Time: 21-15-9 Pull Ups HSPU Post your scores to the Whiteboard. Follow

Monday

CrossFit Skill/Strength 1) Flight Simulator: in 10’s: 10-20-30-40-50-40-30-20-10 Double under UB *Take no more than 2 attempts at any interval. As in if i break the the 30’s twice, move on to 40. After each interval rope must be placed on the ground before beginning again. **Those without DU, attempt to achieve 40 DU not...

You vs Them! Understanding the difference in competitor training.

Its no surprise we have received a multitude of requests about ramping up training to some degree or another now that the Open has wrapped up. Spending 5 weeks comparing yourself to the masses usually only results in one consciousness; “I need to get better”. The natural course is of course to consider adding more work. Especially if you’ve had the luxury...