Jo showed awesome form on her Seated Press on Thursday!   Strength Front Squat (6 sets of 3 reps) Every two minutes, for 12 minutes (6 sets of): Front Squat x 2-3 repsGoal is to increase loads used last week Conditioning Complete as many rounds and reps as possible in 6 minutes of: 3 Hang Power Cleans (135/95 lbs) 3 Burpees Over the Barbell 6 Hang Power Cleans 6 Burpees Over the Barbell 9 Hang Power Cleans 9 Burpees Over the Barbell 12 Hang Power Cleans 12 Burpees Over the Barbell Choose a weight for Hang Power Cleans that can be completed in sets no smaller than 3 reps at a time Burpees do not need to be bar-facing Strength Single Arm Dumbbell Row (10-12 reps each arm @ 2110) Every two minutes, for 6 minutes (3 sets)Aim to increase weight each roundRead more

CrossFit Endurance will be cancelled on Thursday 10.29.15 CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm     Look everyone, it’s one of our new members, Dan! Strength Unsupported Seated Strict Press (Five sets of 5-6 reps) Sit on a bench without back support and press the barbell from shoulder to overheadRest 2-3 minutes between working sets Conditioning Against a 2-minute running clock, complete:250 Meter Row Ring Dips x Max Reps Rest 2 minutes between sets and complete four sets. Modifications for Ring Dips: Matador Dips Box DipsRead more

Dr. Dorian will NOT be in on Wednesday 10.28.15 Just members of the same team deciding who goes first… like adults.   Strength Hang Snatch (Build to a heavy set of 2-3 reps) Every 2 minutes, for 12 minutes (6 sets): Hang Snatch x 2-3 repsFocus on speed and perfect mechanics, and build in load over the course of the sets. Try to complete reps as touch-and-go, but only for as long as proper form and mechanics will allow Conditioning Three rounds for time of: 30 Overhead Walking Lunge Steps (45/25 lbs) 15 Pull-Ups 400 Meter Run Ensure that shoulders are fully active and strong throughout every step of overhead lunge. No bent arms!Read more

Mobility will be CANCELLED on Tuesday 10.27.15 CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at the track) Chris looked super strong while practicing his Snatch Balances!   Strength Try to attempt and increase weight from last week Back Squat (2 sets of 10 reps) Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90%2 minutes rest and thenEvery two minutes, for 4 minutes (2 sets): Back Squat x 8-10 reps @ 73-78% Conditioning In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of: 3 Power Cleans (185/135 lbs) 6 Burpee Box Jump-Overs (24″/20″) Power Cleans should be heavy, but form should stay strong.Read more

A HUGE Congrats to Christie and Ben for their performance at their Weightlifting Competition this past Saturday. They both WON their Divisions, and Ben qualified for Junior Nationals!! We’re so proud of you guys!   Strength Snatch Balance (Every two minutes, for 12 minutes (6 sets of):) Aim to increase weight each set Conditioning Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to Overhead (155/105 lbs) 10 Box Jumps (24/20″) 15 Kettlebell Swings (24/16 kg) Extra Strength Every minute, on the minute, for 6 minutes: Minute 1 – 5-6 Supine Ring Rows @ 5112 Minute 2 – 25 yard Bottom’s Up Kettlebell Carry each arm (Track heaviest weight successfully used for KB Carry)Read more