Archives

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Deadlift – work to heaviest possible set of 4 reps Fitness: Deadlift – 5×5 @ 7 RPE + 45 sec hollow hold flutter [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Warm up movements and go over scales Part 2 – Conditioning: “Throwback” Performance: 5 rounds, rotating [...]

On Memorial Day (Monday May 30th) we will be participating in the 3rd Annual Skydive Murph event and camping out the night before. Come out and raise money while paying tribute to a true hero, [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch: 15 min work up – 1 power snatch + 2 OHS **if mobility limitations, 1 power snatch + 2 power snatch balance [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 15 min – Clean & Jerk skill work with unloaded bar as a group and work to WOD weight Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – 3×3 workups – Warm up then work to 95-90% of your 3RM – determine the weight for your [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Go over standards and scales Part 2 – Conditioning: CrossFit Games Open WOD 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch – 10 min empty bar positioning work with coach + 5 min work up to wod weight Fitness: 15 min to hit as many [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Kettlebell clean – determine WOD weight Part 2 – Conditioning: “Lawrence of Arabia” Performance: For time [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat – 15 minutes to work to a heavy double Fitness: Front Squat – perform sets of 2 – 15 minutes to [...]