beginner class at 10:30 (Event 1) Overhead squat: Evaluate mobility and become profecient in the overhead squat. Then; 3 rounds for time of 500m run and 20 overhead squats Post your scores to the Whiteboard.Read More
Training of the Day Dead lift: 3-3-3 @ 85% then 10-9-8-7-6-5-4-3-2-1 of Chest to bar pull ups, power clean (70%) beginner class (Event 6) Jerk: Become famliar with the press, push press, power jerk and split jerk. Then…. 21-15-9 of; shoulder to overhead and burpee Post your scores to the Whiteboard.Read More
Training of the Day 3 rounds of… From the ground, 5 front squats @ 75%, 10 1 arm KB thrusters (5 each side), 50 double unders then 1k Meter Row Post your scores to the Whiteboard.Read More
Training of the Day Deficite HSPU- choose 4,5 or 6 EMOM for 6 minutes then 3 minute handstand hold, 30 Box jumps, 2 minute handstand hold, 40 toe to bar, 1 minute handstand hold, 50 burpees beginner class (Event 5) Balance work. For 15 minutes play with 1 footed, weighted balance. Challenge to see who...Read More
training of the Day 12 minutes to build to heaviest 3 rep touch and go clean (can be power or squat or combination) then AMRAP in 12 minutes of… run 150m, 3 Dead lift (275/185) beginner class (Event 4) Snatch: Establish baseline profecience in the snatch. Then… 8 rounds of… 10 KB snatches (alternating) 10...Read More
Level 1 CrossFit Trainer, Christina Cooke, shares perspective on “RX” So there I was, lounging pool-side on a breezy beautiful day, Spanish conversation floating around me, kids splashing, coconut-rum drinks flowing. I’d thrown some fitness into my day: 400m of swimming, handstand-push ups from the bottom of the pool, arm-curls from the supine position....Read More
Reminder: Today at 1:00pm we will be hosting a BBQ in the parking lot! One of our members has offered to take the pot of cash he earned from a clean eating challenge we hosted back in May and use it to purchase meat and condiments to share with all of us. Please join us for...Read More
Reminder: This Sunday at 1:00pm we will be hosting a BBQ in the parking lot! One of our members has offered to take the pot of cash he earned from a clean eating challenge we hosted back in May and use it to purchase meat and condiments to share with all of us. Please join...Read More
