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

W.O.D

Posted by on Jul 6, 2015

CrossFit Skill/Strength 1) 3 Attempts at Max Set Strict Pull Ups then Conditioning For Time: 30 Muscle Ups *Every Min on the min Run 200m Post your scores to the Whiteboard. ...

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Nutrition

Posted by on Jan 20, 2015

Nutrition is about as ambiguous and vague as you want it to be. Its kind of like Politics, whatever your agenda, you typically pick your candidate. This rings true in Nutritional...

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Coaches Blog!

Posted by on Jun 9, 2015

Admittedly this was happened upon by Gary, Clay and Myself joking around one day. But no matter the humor it certainly rings true. Its important from time to time for us to step...

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Community

Posted by on Jun 1, 2015

Maybe its just social media phenomena but my feeds are increasingly more prevalently fitness related. This transects all the social circles I associate with as well. From the kids...

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Recent Posts

Tuesday

CrossFit Skill/Strength 1) 3 Attempts at Max Set Strict Pull Ups then Conditioning For Time: 30 Muscle Ups *Every Min on the min Run 200m Post your scores to the Whiteboard. Follow

Monday

CrossFit Skill/Strength 1) 10 min to 1RM HBBS then Conditioning For Time: 30 Thrusters 135/95 Run 400m 30 S2OH 135/95 Run 400m 30 Front Squat 135/95 Post your scores to the Whiteboard. Follow

Friday

CrossFit Skill/Strength 1) Front Squat: Week 6 day 2 then Condtitioning 10 Min AMRAP 5/3 Muscle Up 6 HSPU 7 Burpee Post your scores to the Whiteboard. Follow

Thursday

CrossFit Skill/Strength 1) Snatch Balance: 1-1-1-1-1-1 then “Nicole” As many rounds as possible in 20 minutes of: Run 400 meters Max rep Pull-ups *Note number of pull-ups completed for each round. Post your scores to the Whiteboard. ...

Wednesday

CrossFit Skill/Strength 1) Accumulate 3:00 in Hand Stand: Free standing, Wall Facing, Wall, etc. then Conditioning 4 Rounds for Time: Row 250m 20 Wall Ball 20/14 to 10′ Target 15 KB Swing 10 Burpees Post your scores to the Whiteboard. ...

Tuesday

CrossFit Skill/Strength 1) 8 Mins to find 1RM Power Clean then Battery Test: LT-100 Test :30 on 2:00 off Accumulate 100/85 Calories in 5 rounds or less. *Test complete at 100 cal or 5 rounds Post your scores to the Whiteboard. Follow

Monday

CrossFit Skill/Strength 1) HBBS: Week 6 day 1 then Conditioning: 10 Min AMRAP 10 C2B Pull Ups 5 Snatches 65/95 10 C2B Pull Ups 5 Snatches 85/115 10 C2B Pull Ups 5 Snatches 105/135 10 C2B Pull Ups AMRAP Snatches 115/155 Post your scores to the Whiteboard. ...

Friday

CrossFit Skill/Strength 1) Front Squat: Week 6 Day 2 then Conditioning: 100 Push Ups, 30 OHS 75/55 100 Push Ups, 30 OHS Post your scores to the Whiteboard. Follow