Dan Broughton

Conditioning: PairUP ThrowDOWN (2021 Crossfit PairUp ThrowDOWN workout) For time, with a partner: 30 synchro deadlifts 185/125 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 185/125 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 185/125 10 synchro bar-facing… Read more »

**Reminder, Mobilize and Sip today at 5pm with Coach Meg!** Weightlifting: 5 sets: 3 Behind-the-neck Snatch Grip Push Press + 5 Behind-the-neck Snatch Grip Push Jerk We want to go heavy today, where we fatigue our push press pretty quickly… Read more »

Weightlifting: Superset:A1) Strict Press in Split Position 4×6A2) Alternating Bodyweight Jumping Lunges 4×16 (8/side) Today’s strength will focus on building both our comfort and our strength in our split jerk receiving position. To begin, we will unrack our bar in… Read more »

*** We will be closed Tuesday, January 4th for inclement weather ***

***Reminder to come and join Coach Meg and Crossfit Woodbridge for Mobilize and Sip this Friday at 5pm!*** Strength: EMOM 8 – 5 Front Squats (from floor) at 70-75% 1RM Squat Clean Our strength today we will be working on… Read more »

Come and join us for Open Gym from 1000-1200!

*We are closed today. Happy New Year!*

Weightlifting: E2MOM for 16 Minutes 0,2,4,6 – 2 Hang Squat Snatches at 65% Minutes 8,10,12,14 – 2 Squat Snatches at 75% We’ll be working on volume today with our snatches with a longer every other minute workout. We want to… Read more »

Conditioning: Every 10 mins for 30 mins do: Row, 500/400 m 20 Burpee Box Jump Overs, 24/20 in Bike, 1000/800 m Run, 400 m We are retesting today’s workout as this appeared to be a challenging, but rewarding, cardio session…. Read more »