Fight Gone Bad was an amazing time on Saturday! Great job to everyone who completed the workout, and thanks to Brianne for taking pictures. We can’t wait to see them later in the week! Strength 5 sets today 90 seconds between everything Bench Press (2-4 reps @ 20X1) Keep that bar bath vertical, and drive...Read More
Strength Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x...Read More
Reminder: There will be NO Boot Camp, Olympic Lifting, Barbell Club, or CrossFit Kids tomorrow! Instead, we will be hosting our annual “Fight Gone Bad” day! To athletes in the early heats, please plan on showing up b y 9:30am, and the first heat will start at 10am! Click here to see our very own Coach...Read More
Announcement: As you can see below, there are a few spots still available for Fight Gone Bad on Saturday morning and a detailed explanation on how Saturday will run and will be posted Friday night on the site. There will be no Boot Camp, Olympic lifting, Barbell Club or kids Class on Saturday,...Read More
Charlotte doing some awesome looking Kettlebell Swings during our lonnnnng workout on Wednesday! Strength Snatch High Pull (4 sets of 3-5 reps) Make the goal here to produce power from the hips and heels! Conditioning 12 Minute EMOM: 15 Double-Unders (or 15 single-unders) 3 Touch-and-Go Power Snatches 135/95 Aim to make jump ropes...Read More
This picture was too good NOT to post! The men and they’re boys! Conditioning Workout of the Day For time, complete: 50 Wall Ball Shots (20/14 lbs) 40 Kettlebell Swings (24/16 kg) 30 Burpees 20 Pull-ups 10 Man-Makers (40/20 lb DBs) 20 Pull-Ups 30 Burpees 40 Kettlebell Swings 50 Wall Ball ShotsRead More
Lindsey and Dave doing work on the workout on Monday! Strength Back Squat (5 sets of 2-4 reps) Rest 2-3 minutes between sets Conditioning The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Pick...Read More
Scott doing work last week with some Kettlebell Swings! Strength Four sets today Shoulder Press (4-6 reps @ 2111) Rest 90 seconds Weighted Pull-ups (4-6 reps @ 21X0) Rest 90 seconds Conditioning Three rounds for time of: 95/65 lb Shoulder to Overhead x 20 reps Run 400 MetersRead More
And here is Wendy from earlier in the week… starting off strong with her Bench Press… she’s lowering the weight under control… ANNNND her leg just lost it’s mind. Such a funny pic that Coach Ryan snagged! Strength Four sets today Rest 60 seconds between movements and rounds Bulgarian Split Squat (6-8 reps each...Read More
