Coach Tom participated in the Winter WOD Fest competition this past weekend. And WON! Yeah, CrossFit Golden! Strength Complete 5 Rounds of this circuit Back Squat (2-4 reps @ 30X1) Single Arm Dumbbell Row (8-10 reps @ 2111) Rest :60 between stations Rest 2:00 between rounds Conditioning Row 1000 meters followed immediately by… Three...Read More
Boot Camp: 8am A. Sled Drags!!! B.???? C.???? Olympic Lifting: 9am (with Coach Sergio) A) 2 Pos Snatch (hi-hang, low-hang 2″ from floor) x 5 sets 1B) Muscle Snatch: 5 sets of 3 reps 2B) Snatch Balance: 5 sets of 3 reps Note: We have had a lot of folks ask about attending...Read More
Friends, today’s workout is a challenging one. We, as coaches, encourage you to make it if you can. The workout today offers you the opportunity to push yourself in new ways and see how far you can get through this workout. If you’ve never used a heavier Wall Ball, today is the day to try...Read More
The Bog-Man, getting in some sunshine time in-between running around and greeting everyone. Life’s pretty “ruff” for our gym dog. Strength Deadlift (Build to TODAY’S Heavy 1RM) Set 1 x 5 reps Set 2 x 3 reps Set 3 x 1 rep Set 4 x 5 reps Set 5 x 3 reps Set 6 x...Read More
We got new toys!! Check out our complete collection! As the gym family continues to grow, we now have 39 kettle bells for us to use! (New size, too! 20 kilos equals about 44 pounds, so right in between yellow and green!) Strength 4 sets Shoulder Press (2 reps @ 20X1) Rest 2-3...Read More
The Saturday Boot Camp Crew from this past weekend. What a fun morning! Strength Complete three rounds of the work below Power Clean (1.1.1.1 – 10 seconds between singles) Ring Dips (Max Reps) Rest :60 between stations Rest 2 minutes between rounds Conditioning (AMRAP – Rounds and Reps) Against a 3-minute running clock, complete...Read More
Such a great group who came to the OPENutrition Challenge Seminar on Saturday! We’re really excited to see the progress that all of you can make over the next 30 days (and beyond)! Conditioning “Baseline” For Time: 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups Strength 3 Sets...Read More
The 6am class hanging out at the bottom of the Overhead Squat position. Spend time here, and become a better athlete! Strength Squat Snatch (Three Sets of 4-6 reps, LIGHT) Primary focus is light weight and SPEED under the bar. Try to make reps touch-and-go. Conditioning CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min...Read More
Then there was the week that Tim (our resident Strongman, apparently) did 5 reps of 445 pounds. Of both Back Squats AND Deadlifts. Three days apart. Cool. Strength 4 Rounds of: Bench Press (6-8 reps @ 30X1) Rest 60 seconds Single Arm Dumbbell Row (8-10 reps (each arm)) Rest 60 seconds Hollow Body...Read More
Lift well, my friends. Strength Deadlift (4 sets of 4-6 reps @ 21X1) Rest 2:00 between sets Try to increase weight each set. No failed reps, tight core, stick to tempo work. Conditioning Five rounds for time: Hang Power Cleans (155/105), 5 reps 100m Run Try to do the Heavy Cleans unbroken. The runs...Read More
