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

W.O.D

Posted by on Apr 17, 2014

CrossFit Skill/Strength 1) 8×3 HBBS 75% ~Rest :45 then Conditioning: For Time 30 Deadlift Hang Clean Thruster Back Squat Push Press 135/95 Post your scores to the...

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Nutrition

Posted by on Oct 22, 2013

The word Recovery gets thrown around quite substantially. I personally am just as guilty. Its not really a word that I think is completely understood. Sure recovery for all senses...

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Coaches Blog!

Posted by on Mar 16, 2014

Yes this is another post about Recovery, no this isn’t about personal finance. Although in many ways it really is. I have written over and over and over again about the...

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Community

Posted by on Feb 6, 2014

No he doesnt play baseball. This f***ing guy!! Big shout out to the one and only Pedro “socks” Sosa. Hes been chasing my ass through workouts since his first day out of...

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Recent Posts

Friday

CrossFit Skill/Strength 1) 8×3 HBBS 75% ~Rest :45 then Conditioning: For Time 30 Deadlift Hang Clean Thruster Back Squat Push Press 135/95 Post your scores to the Whiteboard.

Thursday

CrossFit Skill/Strength 1) 1-1-1-1-1-1 3 Pos Clean “Catch” Power-1/4 Squat-Squat then “Nancy” 5 rounds for time of: 400 meter run 15 Overhead squats (95 lbs) Post your scores to the Whiteboard.

Wednesday

CrossFit Skill/Strength 1) 1-1-1-1-1-1 Rack Jerk (Split) then “Filthy Fifty” For Time: 50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings, 1 pood 50 Lunges 50 Knees to Elbows 50 Push Presses, 45 pounds 50 Hip Extensions 50 Wallball Shots, 20 pounds 50 Burpees 50 Double-Unders Post your scores to the...

Tuesday

CrossFit Skill/Strength 1) 10 min to 1RM Front Squat then Conditioning 8 Min AMRAP: 10 HSPU 1 Snatch 135 10 HSPU 1 Snatch 155…. Snatch ladder is 135-155-175-195-205 for reps Post your scores to the Whiteboard.

Monday

CrossFit Skill/Strength 1-1-1-1-1-1-1 Snatch w/ Pause in bottom OHS w/ Pause in the bottom 5 Cts then Conditioning 10 min AMRAP 10 S2OH 95/65 50 D/U Post your scores to the Whiteboard.

Friday

CrossFit Skill/Strength 1) 10 Mins to 1RM Bench Press then Conditioning: 21-18-15-12-9-8-6-4-2 Floor Press 135/95 Back Squat 135/95 Post your scores to the Whiteboard.

Thursday

CrossFit Skill/Strength 1) 7×2 Power Clean +2 Front Squats + 2 Cleans + 2 Jerks then “Helen” 3 rounds for time: 400 meter run 21 kettlebell swings (1.5 pood) 12 pull-ups Post your scores to the Whiteboard.

Wednesday

CrossFit Skill/Strength 1) 5 Min Max Distance HS Walk -Or- Progressions then Conditioning Tabata Fight Gone Bad: Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each 5 exercises -Wall Ball -SDHP -Box Jump -Push Press -Row For Calories Post your scores to the...