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

W.O.D

Posted by on May 26, 2016

CrossFit Skill/Strength 1) Split Squat : 2-2-2-2-2 *Knee to floor, bar on back, Feet in Jerk Position then Conditioning 5 Rounds 10 Bench Press 185/105 10 Strict Pull Up *You will...

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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 May 16, 2016

Well at this point 5:30 and 6:30 have had the chance to experience something a bit different. Flexibility is a skill. Now that everyone is a little confused, let me start by saying...

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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

Friday

CrossFit Skill/Strength 1) Split Squat : 2-2-2-2-2 *Knee to floor, bar on back, Feet in Jerk Position then Conditioning 5 Rounds 10 Bench Press 185/105 10 Strict Pull Up *You will have to likely partner up, both movements should take you equal time, scale accordingly. Don’t use a weight that requires 3+ sets each round. Post your scores to the...

Thursday

CrossFit Skill/Strength Front Squat: 5×5 70% then Conditioning For Time: 1 Mile AB 50-40-30-20-10 Double Unders Sit Ups 1k Row Post your scores to the Whiteboard. Follow

Wednesday

CrossFit Skill/Strength L-Hang: 10x Max then Conditioning For Time: 6 Rounds 21 Box Jump overs 15 Pull Ups 9 Thrusters 95/65 Post your scores to the Whiteboard. Follow

Tuesday

CrossFit Skill/Strength EMOMx10: 5 Chest to Bar then Conditioning For Time: 3 Suicide 100′, 5 FS 135, 3 Suicide, 5 FS 185, 3 Suicide 5 FS 225, 3 Suicide 5 FS 245 10:00 Cap Post your scores to the Whiteboard. Follow

Monday

CrossFit Skill/Strength 1) Ball Up: 5×2 *The better you are the slower you should move. If thats not challenging enough extend one leg then Conditioning 5 Rounds 12 DL, 9 Hang PC, 6 S20H 155/105, 10 TTB Post your scores to the Whiteboard. ...

Friday

CrossFit “Randy” For time: 75 Power Snatches (75/55 lbs) then Skill/Strength ROMWOD Post your scores to the Whiteboard. Follow

Thursday

CrossFit Conditioning For Time: 1k Ski Erg then Skill/Strength ROMWOD Post your scores to the Whiteboard. Follow

Wednesday

CrossFit Conditioning 20 MIN EMOM 1) Row 10 Cal 2) 10 Push Ups *Score is rounds completed then Skill/Strength ROMWOD Post your scores to the Whiteboard. Follow