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back squat bench box jump burpee clean clean and jerk deadlift dips double under front squat ghd situp hand stand push up hang power snatch hollow rock hspu kb swing lunge lunges make up med ball clean overhead squats pistol power clean power snatch press pullup push jerk push press pushup push up rdl rest ring pushup rope climb row run situp snatch squat squat clean sumo dead lift high pull thruster toes to bar wall ball weighted pullup
Movement Standards
By holding ourselves to the highest standards of movement we ensure that we train our joints through the full range of motion thereby producing greater efficiency and athleticism, while reducing tightness and injury rate. Adhering to movement standards produces better movement in and outside of CrossFit, ensures the validity of times/scores and allows us to [...]
Doing the common, uncommonly well
This week is our de-load week from our Strength Bias program. Our focus is skill acquisition through quality and attention to detail. The little things make the big difference. This is called VIRTUOUSITY and we should all strive for it with everything we do. Here is an excerpt from the free CrossFit Journal article on Virtuosity: In [...]
Beach Workout
Saturday February, 25, 2012 (9am) we will be doing our first beach workout of the year at Lowdermilk park. Bring a towel, bring your friends. Please RSVP so we know how to program correctly. Today’s Workout (Monday, February 20, 2012): Come to the gym and find out!
Fight Gone Bad
Fight Gone Bad (F.G.B.) was originally designed about a decade ago for local boy, LW UFC Champ BJ Penn! When BJ Penn did F.G.B. for the first time, he was put flat on his back when it was over! When he was asked about to compare the workout to a fight, he said it was [...]
“Time Trial”
What makes rowing popular with elite athletes and CrossFitters is exactly what many in the general fitness population dislike about it: your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance. Stroke for stroke, you are provided with feedback that both reveals any weak spots and very visibly demonstrates the relationship between performance [...]
Can you do 100 perfect pushups?
Mastery of the basic, entry-level “P.E. push-up” is a prerequisite to the handstand push-up. Very few people have achieved mastery of the push-up though many of you think you have. The test is simple: can you do 100 perfect push-ups? The standard for perfection, though simple, disqualifies nearly everyone. A perfect push-up is slow and deep with a body absolutely perfectly [...]
20 Step Story of a typical CrossFitter
(link to article here) 1. Hear about CrossFit through someone that is obsessed with CrossFit. 2. Attend a Free class…and one of two things happen – you love it & you are hooked already (skip to #6) OR… 3. Still very skeptical, go back to the couch or your regular way of training… but…whether you [...]
Happy Valentines Day
We want to congratulate Conrad on passing his Level 1 CrossFit Course. He had so many amazing things to say about it we wanted to share it with you. When ever you see him around Congratulate him. I learned about CrossFit from some friends in the military in 2005. I dabbled in it for years [...]
