Workout of the Day

Wednesday – 9/21/2016: A Snatch Complex & Sprints

Wednesday – 9/21/2016 Weightlifting Power Snatch + Heaving Snatch Balance + Overhead Squat Take 10:00 to build to your best weight of this complex. MetCon 2:00 to complete: 250m Row AMRAP Burpee Box Jumps 24/20″ 1:00 Rest 2:00 to complete: AMRAP Burpees… Read more »

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Weekly Accessory Homework!

Accessory Work for the week of Monday 9/19/2016 Accumulate 10:00 in a resting squat: two times this week 3×15 GHD Sit-Ups: three times this week 3×15 GHD Hip Extensions: three times this week 400m (200m each side) Unilateral Kettlebell Farmer… Read more »

Even Across The Board

10 General Physical Skills: Cardio, Stamina, Strength, Flexiblity, Power, Speed, Coordination, Agility, Balance, & Accuracy. “CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains.” Of the 10,… Read more »