Month: March 2018

  • Sunday 4.1.18 CrossFit

    Strength 1a) RDL 4×8. Rest 30s. 1b) DB Single Arm Push Press: 4x6ea 1c) Russian Twists w. a plate: 4×20 *Complete all 3 movements in a “giant set” going from 1a,1b, to 1c until you’ve gone through 4 times. Intent: Work today is done in a giant set fashion where you’ll go through 1a, 1b, […]

  • April 2018: Athletes Of The Month

  • Saturday 3.31.18 CrossFit

    Metcon “Girls Gone Wild” Teams of 2 1 Mile Run, Then “Karen” 150 Wallballs (20,14) “Isabel” 30 Power Snatches (135,95) “Grace” 30 Clean and Jerks (135,95) Then, 1 Mile Run Rx: (115,75) L2: (14,10) (95,65) L1: (10,8) (DB Snatch from Floor) (DB Push Press for Clean and Jerk) Alternate Scaling Options: 1 Mile Run = […]

  • Saturday 3.31.18 Bootcamp

    Conditioning 3 Sets 1:00 Forearm Plank 45s Hollow Hold 30s Side Plank (ea) Finisher AMRAP 30 30 KB Swings 30 KB Goblet Walking Lunges (15ea) 90 Double Unders (1:1 Single) 30 Push-Ups 30 Calorie Row 30 DB Seated STOH

  • April 2018 Programming Breakdown

  • Friday 3.30.18 CrossFit

    Strength 1) Bench Press 9×3 @ 50%, every 60s. – Change Grip every 3 sets ie. close, medium, and wide grip. 2) Banded Alphabet: 2 Sets on each side. Rest 60s. – Small letters with these + squeeze abs hard! Metcon AMRAP 18 400m Row Overhead KB Carry x 100 Ft. (55s,35s) 10 Hang Power […]

  • Thursday 3.29.18 CrossFit

    Strength 1a: Front Squat 4×4 @70% 1b: Sumo Deadlift 4×3 @70% Complete 1A + 1B every 2min Reset on each rep. Coach Call Warm Up 3 sets building to 70% Intent: Speed Front Squats/Sumo Deadlifts today. Both should only take about 3 sets of warm-up. We will go right from Front Squats to Sumo Deadlifts […]

  • Thursday 3.29.18 & Friday 3.30.18 Bootcamp

    Conditioning For Total Time 27-21-15-9: Calorie Row Calorie Assault Bike – Directly Into – 9-15-21-27: KB SDLHP Box Jump Overs – Directly Into – 27-21-15-9: DB Thrusters Burpees (35:00 CAP) Intent: Every so often you just need a workout to suffer through, and here’s one of those. A mix of different reps schemes and 3 different […]

  • Wednesday 3.28.18 CrossFit

    Metcon PENALTY AMRAP 20 500 Meter Row 200m Farmer Carry (70,55) 90s Bike 100m Stone/Bag Carry 20 Goblet Squats (70,55) *Every drop on either carry = 10 Russian KB Swings Intent: The goal of today is to complete 100% of the farmers carry unbroken. This workout will feel more like a grind as you back […]

  • Wednesday 3.28.18 Bootcamp

    Warm-up Movement Review Athletes prepare equipment and complete 5-10 reps/cals” Conditioning 3 Rounds 50 Goblet Walking Lunges (25 ea) 40 KB Swings 30 Calorie Row 20 Burpees Over Rower 10 Calorie Assault Bike (40:00 CAP) Intent: This workout will be a true grind. Each movement will attack the heart rate, make sure the athlete establishes a […]