Month: May 2018

  • Friday 6.1.18 CrossFit

    Box Brief: Summer Schedule is Live Strength Push Press (EMOM 5, 3reps @ 75-80%) 100% Coach Call Intent: Week 2 of Speed Push Press. All should be explosive where you reset on each rep. Your weights should only be about 5% heavier than last week. Metcon Prep 2 Rounds 1 Wall Climb 5 T2B 10 […]

  • Friday 6.1.18 Endurance WOD

    Box Brief: Summer Schedule is Live Metcon 5 Rounds: In 90 seconds run 200 m, then 1 minute of: 10 Double KB Deadlifts 1 minute of: Farmers Carry (KB Each Hand) 1 minute of: bent over KB row 1 minute of: KB russian twist 1 minute of: KB push press 1 minute of: rest Intent: […]

  • JUNE 2018 Athletes of the month

  • Thursday 5.31.18 CrossFit

    Box Brief: Summer Schedule is Live June Athlete Of The Month   Strength Box Squat ( 6×3 @ 70%, every 60s.) Wide stance below parallel. If you did not perform 3RM from 5/7 use 60-65% of your Back Squat Max Intent:  Week 3 of Box Squats. All sets should be fast. If not, drop your […]

  • Thursday 5.31.18 & Monday 6.4.18 XFit Teens & Preteens

    Warm-up Musical med balls and stuff that makes them happy!! Lift Back squat- 2×2- round 1 empty barbell, round 2- 25-35 lbs 10×1 Metcon 15 AMRAP 1 Back squat, 1 shoulder press, 1 KB deadlift 100 m run 2 Back squat, 2 shoulder press, 2 KB deadlift 100 m run 3 Back Squat, 3 shoulder […]

  • Thursday 5.31.18 & Friday 6.1.18 XFit Juniors

    Warm-up 5 AMRAP 10 kips 10 jumping jacks 10 squats Skill Deadlift review Lift deadlift Metcon 4 rounds- done together as 1 big group 1 group tire flip/ sled push 10 lighter deadlifts with barbell- coach call each rep 10 box jumps 100 m run

  • Thursday 5.31.18 Endurance WOD

    Box Brief: Summer Schedule is Live Metcon Complete For Total Time 10 Rounds: 15 Cal Row 10 Push-Ups 15 Ab Mat Sit ups *Rest 2:00 10 Rounds: 12 Wall Balls 9 Box Jumps 6 Ring Rows Intent: Push to keep each workout between 12-15 minutes. Short rep schemes should allow for a hard push and […]

  • Wednesday 5.30.18 CrossFit

    Box Brief: Summer Schedule is Live Warm-up Worlds Greatest Stretch x 20s each pose then, DB Warm-up. Grab two light DBs and partner up. One athlete completes a set then their partner goes x 6 reps each movement: – DB Front Squat – DB Walking Lunges (6 each leg) – DB Push Press – DB […]

  • Wednesday 5.30.18 Endurance WOD

    Box Brief: Summer Schedule is Live Metcon AMRAP 30 250m Row 15 Ball Slams 15 Ring Rows 25 jumping jacks 15 left Lunges w/Overhead plate 15 right Lunges w/ overhead plate 1 minute rest Intent: On the surface this is a cardio based workout. Coach should let the athletes know there is a LOT of […]

  • Tuesday 5.29.18 CrossFit

    Box Brief: Summer Schedule is Live Strength EMOM 9 Min 1: 1-Arm KB Rows: 3×10 Min 2: DB Seated Cleans: 3×12 Min 3: Side Plank: 3x10s ea Metcon AMRAP 15 15 Power Snatches (75,55) 30s Max Cal Row 15 Wallballs (20,14) 30s Max Cal Row L2: (55,35)(30s Dub attempts)(14,12) L1: (35,25)(45 singles)(12,10) No Rx+ options […]