Month: January 2018

  • Thursday 2.1.18 CrossFit

    Thursday 2.1.18 CrossFit

    Gymnastics 15min EMOM T2B + Static Hold 3-5 T2B + 15s Static Hold Static Hold choices: Handstand Hold or OH KB Hold Intent:  Today is a good day to practice T2B drills as they’ll most definitely show up in the open. Also, reinforcing good movement patterns to practice in the Metcon is the goal today. […]

  • Thursday 2.1.18 & Monday 2.5.18 XFit Teens & Preteens

    Warm-up Coach choice Skill Introduce T2B and Knee raises Lift Deadlift- review 5×5 add weight each round start at 50% of 1 RM Metcon 12 AMRAP 5 db front squat 10 deadlifts 15 toes to bar

  • Thursday 2.1.18 XFit Juniors

    Warm-up Musical med balls! Conditioning They see me Rowing… Partner up 10 rds per group 100 meter row at a time *** every meter over partner has to do that many jumping jacks Metcon 10 AMRAP 50 ft farmers carry- 15 lb kb or 10 lb plates 10 lunges 50 ft waiters carry- 10 lb […]

  • Thursday 2.1.18 Bootcamp

    Thursday 2.1.18 Bootcamp

    Warm-up Triple up- TABATA style- 2 min at each movement Bike Row Burpee Metcon 7 Rounds 8 Cal Bike 10 Back Squats, from rack 10 Deadlifts -Rest 1 min- 7 Rounds 10 Burpees 10 DB Push Press 10 DB Bent Over Row

  • February 2018 Programming Breakdown

  • February 2018 Programming

    February 2018 Programming

    Click here to view the month of February Programming Password Required CFML Athlete and would like access? Send us an email

  • Thursday 2.1.18 & Friday 2.2.18 Rail Yard Fitness

    Thursday 2.1.18 & Friday 2.2.18 Rail Yard Fitness

    Warm-up 1a) Banded Face pull-aparts: 3 x 15 1b) Banded Kneeling Rotations: 3 x 10 ea. 1c) Barbell Curls: 3 x 8 (25,15) L2: (25,15) Rx: (35,25) Rx+: (45,35) Metcon 5 Rounds 10 KB SDHP 10 Squat Thrusts 200 Meter Row -1min Rest after each round- L2: (35,15), Burpees Rx: (45,25), Burpees Rx+: (55,35), Burpees

  • Wednesday 1.31.18 CrossFit

    Wednesday 1.31.18 CrossFit

    Strength Every 3min for 4 Rounds 1a) DB Neutral Grip Bench Press: 4×8, AHAP. 1b) Banded Pulldowns: 4 x 15. (1 count on each rep at bottom) Intent: Superset of DB Bench/Banded Pulldowns. The purpose of this is work tricep group/lats/rhomboids. All sets should be challenging. Metcon Prep Every 2min for 3 Rounds 3 Hang […]

  • Wednesday 1.31.18 Rail Yard Fitness

    Wednesday 1.31.18 Rail Yard Fitness

    Metcon 30min EMOM Min 1 – Row 150M Min 2 – 15 Hollow Rocks Min 3 – 15 Jumping Pull Ups (or Ring Rows) Min 4 – 15 MB Cleans Min 5 – 20 KB Swings Min 6 – 30sec Plank ••pick weights that allow for 15 rest each min Athletes should work for 45s […]

  • Tuesday 1.30.18 & Wednesday 1.31.18 XFit Teens & Preteens

    Warm-up Coach choice Skill Handstands -pike push ups -high hip box push ups -handstand holds -handstand push ups -handstand funnel walk Metcon 9 AMRAP- light 5 cleans 10 deadlifts 15 swings Rest 1 minute 9 AMRAP- heavy 5 cleans 10 deadlifts 15 swings