Warm-Up: CrossFit Warm-Up – 3 x 10 Strength: Pausing Front Squats – 5 x 3 *Hold for 3 seconds at the bottom of 1st rep *Rest 60 seconds between sets Conditioning: "Jackie" For Time: 1000m Row 50 Thrusters (45) 30 Pullups This Week's MobilityRead More
Warm-Up: Burgener + Snatch Skill Transfer Barbell Gymnastics: Snatch – 10 x 1 @ 80% *Rest 60 seconds between sets Conditioning: 21-15-9 Kettlebell Swings (70/53) Toes-to-Bar Burpees Link of the Day This Week's MobilityRead More
Admit it, you've missed your dose of podcast hysterics! We're back with some quick tips on staying dialed-in during the holiday season. This is also the start of us getting geared up for the 90 Day Challenge. Get your fix now: ACF Radio – Episode 34 Enjoy!Read More
Check out this insight and testimonial from Lucas V.: Hi! You must be new here. If you’ve just recently graduated out of Boot Camp, you’re probably just getting yourself immersed into CrossFit. If you’re anything like I was when I first started, it’s probably pretty new to you, maybe a little intimidating? Well, you’re in...Read More
Warm-Up: 3 Rounds 20 Situps 15 Wallballs 10 Burpees Strength: Establish a 1RM Overhead Squat in 12 Minutes Conditioning: "Mary" AMRAP in 20 Minutes: 5 Handstand Pushups 10 Pistols (alternating) 15 Pullups Link of the Day This Week's MobilityRead More
Warm-Up: CrossFit Warm-Up – 3 x 10 Conditioning: Bear Complex 7 sets of the following sequence Power Clean Front Squat Push Press Back Squat Push Press 5 rounds – work up to max load There is no time component – once you started you can rest anywhere anytime during the sequence...Read More
Jenny outlines a plan to reach your goals: Define your objective & the criteria you need to meet it. If you don’t have a clear understanding of what it is you’re after and you have yet to define how you’re going to get it, what are you actually on your way of achieving? Not much. You need to...Read More
Warm-Up: 2 Rounds: 30 second Hollow Rock Hold 20 Superman Rocks 15 Spiderman Lunges 10 Inchworms Strength: Back Squat: -Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps) -Rest exactly 2 minutes. -Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps) ...Read More
