Letter to New Athletes

A Letter to New CrossFitters Welcome! We are so excited to have you join our gym, our family, our tribe. This list is a compilation of the advice our athletes have for you as you start your journey with CrossFit Worthy. ASK FOR HELP. The group classes might seem intimidating at first, but don’t be […]

Better Performance in 5-Minutes!

The basic principle behind doing a dynamic range of motion warm-up is to prep your body for movement by elevating your heart rate and improving circulation, thereby increasing blood flow and “warming up” your working muscles. Warming up properly will lead to a better performance once the real work begins. Above all, injury prevention is […]

Soreness: Why, When, & What to do

As we turn our calendars to July, we find ourselves in the middle of summer. A time when many lose sight of their goals. But here at Worthy, we have goals and are aggressively motivated to achieve them. That means increasing muscle size and tendon strength with our hypertrophy program while honing technique and skills—personal […]

6 Ways to get the MOST out of your CrossFit Worthy Experience

6 Ways to Get the Most Out of Your CrossFit Worthy Experience So, you drank the CrossFit Kool-aid and now you can’t wait for the WOD every day. That’s great! You’ve found a form of health and fitness that is fun, healthy, functional, and let’s face it: addicting. We all dread some of the WOD’s, […]

03.28.2014

Main – CrossFit Warm-up Warm-up (No Measure) 4 Rounds: :15 Dead Lift :15 Front Squat :15 Mountain Climber :15 Jump Squat -Then- 4 Rounds: :15 Plank :15 Superman :15 Side Plank R :15 Side Plank L Weightlifting Turkish Get Up (10:00 Practice) Metcon CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar […]

03.26.2014

Have signed up for the CMU Snapshot Scramble?? If not, ITS NOT TOO LATE!!! You have until Sunday at 5pm to register and turn in your teams payment!!! Not sure what I am talking about? Look it up!! ALL PROCEEDS GO TO THE SOUP KITCHEN and its a fun time for all!! Teams of 3 […]

03.25.2014

WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: Every :30 for 8:00—-DEATH BY: 1.) Strict Pull Ups 2.) Dips/Push Ups WOD: 10:00 100 Partner BURPEES AFAP AMRAP for remainder of time: THRUSTERS! 135/95# The last CrossFit Open workout (14.5) will be announced Thursday at 8pm! We will be watching it live […]

03.19.2014

WARM-UP: 5 Rounds: 5 Good Mornings 5 Deadlifts 5 Front Squats STRENGTH: 10:00 to find a heavy 5RM Deficit Deadlift WOD: AMRAP IN 7:00 A1: 150m Row (pace) A2: Kb Swings (American) 53/35# A3: Push Press 95/65# —-REST—- AMRAP IN 7:00 A1: 30 Double Unders (pace) A2: Power Snatch 95/65# or 40% A3: Weighted Sit […]

03.18.2014

WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: 2:00 test out / 4:00 Rest 1.) Handstand Push Ups 2.) Strict Pull Ups WOD: 10:00 running clock: 3 Rounds: 10 Hand release Push ups 5 Toes to Bar (T2B) + AMRAP (for remainder of time): 14 Wall Ball 20/14 7 Burpees SKILL […]

03.17.2014

WARM-UP: 3 Rounds: 5 Wall Squats 5 Gobblet Squats 5 Air Squats 5/5 Walking Lunges STRENGTH: 12:00 to work up to a heavy 3RM Tempo Back Squat @ 50×0 12:00 to work up to a heavy Power Clean + Hand Clean + Thruster complex Watch a video of Coach Jeremy doing the complex! WOD: AMRAP […]