-
Sign up and we'll send you the CRUSH IT AT HOME workout guide for FREE For Email Newsletters you can trust Facebook
Twitter
Class Schedule
Store
Exercise List
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
Partner up and enjoy the ride
Getting use to a wrist in a front squat position is not easy. Some would rather cross arms to compensate for a lack of mobility and technique. We believe that rolling the bar over your palms is most functional. An arms crossed position does not allow for transferability overhead for such movements as the clean [...]
CrossFit + Kids = Success in Life
There are three main kids should CrossFit: 1. Physical Benefits – CrossFit is great for kids because of the wide variety of disciplines it involves, from weightlifting to calisthenics to gymnastics. Kids brains are like little sponges, itching to make neurological connections and adaptations. These connections in the brain are made in response to stimuli. The [...]
Overhead Squat
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The [...]
The Snatch is back!
The power snatch is used primarily to develop pulling power for the snatch. Since the lifter does not have to lower his or her body significantly after the pull, the movement is simpler than a full squat snatch. The power snatch therefore places less stress on the nervous system than full snatches, and therefore maximums [...]
Tuesday
Strength: Snatch Conditioning: For Time: 400m Sprint 21-15-9 Overhead Squat (95/65) Burpee From the shoulders down the technique is identical to the air squat. An immature air squat is exposed during barbell movement. The other variable required for the success of the overhead squat is ideal shoulder mobility. In this case, a comfortable “bicep to [...]
Thursday
Strength: Snatch & OVH Squat (1RM) Conditioning: Every Minute for 12minutes perform: 10 KB Swing or SDLHP and the remaining minute perfrom max rep Double-Unders Score: Total DU’s Sometimes going against some of these workouts feels like going against a sumo wrestler while weighing less than 100lbs soaking wet. Though at CrossFit Naples we “forge elite fitness” [...]
Monday
Skill Overhead Squat-work up to heavy 3rm Conditioning: 150 reps for time-Partner Squat Clean Find weight you can agree on that is challenging. (1 bar per group) 15 minute time cap Getting use to a wrist in that front squat position is not easy. Some would rather cross arms to compensate for a lack of [...]
Saturday
Strength: Overhead Squat (2rep max) Conditioning: AMRAP in 5minutes: Ground-to-Overhead (155/95) Which position is correct?
