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back squat bench box jump burpee chin up clean clean and jerk db snatch db thruster deadlift dips double under front squat hand stand push up hang power snatch hollow rock hspu kb swing lunge 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
Rest and Recovery
Exciting news….this weekend we will be completing Phase II of renovation. Get excited we sure are! Here are some websites to explore: Strongman WOD CrossFit Gymnastics CrossFit Kids Catalyst Athletics
Fran
Re-test “Fran” 21-15-9 Thruster Pullup There is no strategizing today…go as fast as you possibly can…don’t stop until the workout is over…your body will thank you…remember the greatest adaptation to Crossfit occurs between the ears…now go get her!
Romanian Style
5 rounds: 10 Romanian Dead Lifts [video] 20 Situps Why Train using the Roman Dead Lift?
Excuses
4 Rds 45 secs On 15 secs off: rest 2 minutes after completing 2 rounds ROW(calories) HSPU SDHP (kb) Tru Pushup -score equal highest total for two of the four rounds Summer is here…it’s hot…were tired…stay focused…NO EXCUSES!
The Elephant in the Room
Interval Work: Run 1600m (1mile); Rest 4min 100 DU’s; Rest 3min Run 800m; Rest 2min 50 DU’s; TIME What does all this mean? Basically, the shorter the distance, the faster the speeds [and vise versa]. So why not run shorter intervals at greater intensities? More work in less time…sounds like Crossfit!
Rest and Recovery
We have bigger plans on Phase II of our renovation! These plans include: 2 Ropes 15ft high 2 sets of Rings Hanging from back of gym Office walls are being eliminated, adding two more pullup bars Front desk….and more We are really excited about the renovation hope you are too! Good Technique vs. Bad Technique
drawkcab
5 Rounds: 5 Power Clean (175/ 115) 10 Pullups 100M backwards Benefits of Running Backwards
Rest & Recovery
Remember the gym is closed Friday and Saturday. Here’s a bodyweight workout you can attemp at home. And with that we’ll leave you with some inspiration. Every minute on the minute for 20 minutes: 10 Burpees 10 Air squat
