Harness the POWER
Do This Exercise To Be More Explosive For every barbell movement, a level of explosiveness needs to be present. You need to be able to explode out of the bottom of a squat, to perform a deadlift or to perform a power clean or snatch you need to have explosive hips. Nearly all of our […]
03.11.2014
WARM-UP: 5:00 AMRAP 5 DB PRESS 10 BAR ROWS 15 SQUATS STRENGTH: 6 ROUNDS :20ON/:20OFF 1.) HSPU 2.) STRICT PULL UPS WOD: 21-15-9 PULL UPS HAND RELEASE PUSH UPS BOX JUMPS
03.04.2014
WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: 8 Rounds, :15on/:15off 1.) Handstand Push Ups 2.) Strict Pull Ups WOD: 8:00 AMRAP 5 Toes to Bar 5 Chest to Bar 5 Burpee Box Jumps
02.25.2014
The CrossFit Open is upon us! Those of you NOT doing The Open for serious will be doing The Open workouts on Friday. The 12pm SATURDAY class will be reserved exclusively for those signed up for The Open. Serious Open athletes: Take the prescribed rest days, Mobilize like a mad man (or woman) and be […]
02.21.2014
WARM-UP: 3 ROUNDS: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 HHCl (High hang clean) 3 HCl (Hang clean) 3 Split Jerk STRENGTH: 10:00 to find a heavy Power Clean + Hang Clean + Jerk WOD: 21-15-9 Push Press 95/65# Box Jumps OHS 95/65# Push Ups **Post time in comments 🙂
02.14.2014
It’s VALENTINES Day!!!!!!!!!!! You must wear a pink or red shirt with hearts on it, if you don’t you will do burpees! …..just kidding….but that does give me some “good” ideas… Class times are a bit different tomorrow (Saturday):: 8:30am is the ONLY CLASS. at 10:30 we are heading over to the Special Olympics Polar […]
01.21.2014
WARM-UP: Hit a set every 1:30: 5 @ 30% 4 @ 40% 3 @ 50% 2 @ 60% 1 @ 70% STRENGTH: DEAD LIFT:: 15:00 to find a 1RM (partner) WOD: 16 total 1:15 Rounds A1: 6 Box Jumps 6 Clean & Jerks 115/95# Double Unders for remainder of time A2: REST Post in comments […]
01.14.2014
S.M.A.R.T. Goals meeting is tonight at 7:15! Come learn about making S.M.A.R.T. Goals, and how to achieve them! Bring paper to take notes along with specific personal/professional and fitness goals in mind! WARM-UP: 3 Rounds: 5/5 External Rotation 10 Banded Pull Aparts 5 Single Arm Rows STRENGTH: 1.)10:00 to find a Dead Lift 3RM 2.)E2M […]
05.24.2013 [friday]
Explosive: Box Jumps 10:00 to find a 1RM max height Clean & Jerk, and Snatch: From the floor: Snatch 6×2 OTM @ 60% *(Power Snatch+OHS or Power Snatch+Snatch balance) Clean & Jerk 6×2 OTM @ 60% *(Power Clean+Hang Clean (full squat)+Jerk WOD: “One-legged Bear Complex”: 5 RFT: completing the complex 7 times=1 round you may […]
5.14.2013 [tuesday]
“Fran on the Ropes” For Time: 21 Thrusters 95/65# 21 Pull ups 21 DU / 42 SU 15 Thrusters 15 Pull ups 15 DU / 30 SU 9 Thrusters 9 Pull ups 9 DU / 18 SU -REST as needed- AMRAP in 2:00: Burpee Box Jumps [slideshow]
