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Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Front Squat Performance: EMOM 5 5 FSQ 60% EMOM 5 3 FSQ 70% Fitness: EMOM 10 4 FSQ RPE 6 Part 2 – Conditioning: “Keep It [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Clean Performance and Fitness: 6×3 T&G 65% / Fitness RPE 6 can drop and reset. Part 2 – Conditioning: “Falling [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Deadlift Performance and Fitness: Death by Deads 65-70% / RPE 7 With an ascending clock, begin with 1 rep, then increase by 1 rep EMOM [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Snatch Performance and Fitness: Performance: 6×3 T&G 65%      Fitness: RPE 6 (can drop and reset) Part 2 – Conditioning: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Back Squat Performance: 1×5 70% 1×3 75% 1×1 80% 1×5 75% 1×3 80% 1×1 85% 1×5 80% 1×3 85% [...]

In this month’s Nutrition Notes, we have a great article on how carbohydrates play a key role in overall performance. Carbohydrate Selections: The Right Carb for the Right Job Whole, [...]

This month’s Coaches Corner, is from Coach Craig Marker Defeat Poor CrossFit Movement With These Work-Rest Strategies Every minute on the minute (EMOM) and you go, I go (YGIG) training [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 10 min skill work on HSPU Progression -then- 10 min skill work on Rope Climb footwork Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Back Squat Performance and Fitness: 5×2 across @ 70% / RPE 7 Part 2 – Conditioning: “Basic Bi#@h” Performance: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Snatch Performance: Est. 1rm **30 min Cap **to qualify for this lift, You must have been training here three Months and snatched every [...]