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

W.O.D

Posted by on Dec 18, 2014

CrossFit Skill/Strength 1) Tempo HBBS: 8×2 0-3-0-2 then Conditioning 15 min EMOM Ladder 2 Squat Clean 135/95 4 Strict Pull Ups *Increase 10lb each round for men, 5 for...

Read More

Nutrition

Posted by on Dec 5, 2014

Theres a few problems floating around and I suppose as the saying goes, “tis the season”. Although thats only partially true as it applies to the feasting festivities....

Read More

Coaches Blog!

Posted by on Dec 5, 2014

Theres a few problems floating around and I suppose as the saying goes, “tis the season”. Although thats only partially true as it applies to the feasting festivities....

Read More

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....

Read More

Recent Posts

Friday

CrossFit Skill/Strength 1) Tempo HBBS: 8×2 0-3-0-2 then Conditioning 15 min EMOM Ladder 2 Squat Clean 135/95 4 Strict Pull Ups *Increase 10lb each round for men, 5 for women Post your scores to the Whiteboard.

Thursday

CrossFit Skill/Strength 1) Turkish Get Up: 2-2-2-2-2 *2 Each Side then Conditioning “Tabata non grata” 8 sequential rounds each of: Air Dyne Air Squat Burpees Push Ups *A round is AD-Squat-Burpee-PU 20/10 **Score is individual Average of 8 rounds for Each movement Post your scores to the...

Wednesday

CrossFit Skill/Strength 1) Straddle Press Negatives: 10 Min Practice then Conditioning 100′ HS Walk -or- 10 circles 5 Muscle Ups, 50′ HS Walk -or- 5 circles 5 MU, 25 HS Walk -or- 2 circles 5 MU Post your scores to the...

Tuesday

CrossFit Skill/Strength 1) Snatch: 2-2-2-2-2 then Conditioning For Time: 21-15-9 Squat Snatch 95/65 C2B Pull Ups Post your scores to the Whiteboard.

Friday

CrossFit Skill/Strength 1) Tempo Front Squat: 5×2 ~3-0-x-2 then Conditioning: 15 Min EMOM Ladder 2 DL 6 C2B * Starting at 225/155, add 10# each minute Post your scores to the Whiteboard.

Thursday

CrossFit Skill/Strength 1) Strict Press: 3-3-3-3-3-3 then Conditioning 20 Min EMOM First Min: 20 Cal Assault Bike Second Min: 15 KB Swing Third Min: 20 Kick Up to Hand Stand Fourth Min: 15 Box Jump Over 24/20 Post your scores to the...

Wednesday

  CrossFit Conditioning 300 Squats 200 Sit Ups 100 Push Ups Every 5:00 Row 40 Cal (0,5,10,15, etc) **Partition as necessary Post your scores to the Whiteboard.

Tuesday

CrossFit Skill/Strength 1) Wall Crawl: 10×1 *This is more for form and position than time then Conditioning: 4 Rounds 8 FR Lunge 155/105 15 GHD Sit Up *No, you probably shouldn’t be doing GHD Sit Ups, unless you can bang out a good 25 Unbroken. Post your scores to the...